Champion's Mojo: Recent Episodes
Kelly Palace and Maria Parker
Do you need some mojo in your life? We energize and empower you to be the champion of your life and to perform your best! We connect you with great interviews from inspiring champions, coaches and experts to get you the mojo. Co-hosts Kelly Palace and Maria Parker are both elite masters athletes, authors, and certified health and life coaches. Join us weekly and we promise to help you to overcome challenges, get better with age and to bring out the champion in you! You'll hear the secrets to success from Olympic Champions, Olympic Coaches, Masters Champions and Champions for a cause. Let us champion you with inspiration, motivation and education! We explore what makes a champion in sports, but most importantly in life, through thought-provoking interview questions, fun quizzes and unique perspectives. Our definition of a champion: 1) a person who triumphs in sports and/or life, 2) a leader who stands up for a cause, advocates for others or the greater good. Champion’s Mojo has earned 3 podcast awards over 3 years. Join us to get the Mojo! Professionally produced by Kabra Media and part of the CG Sports Company. For more visit ChampionsMojo.com
In this episode, we sit down with Chris Stevenson, an Olympian (Greece) and world and national holder in Masters swimming, chemistry professor, and long-time volunteer for U.S. Masters Swimming. Chris opens up about his recent return to swimming after a long hiatus due to personal and professional challenges, including the loss of his parents and a demanding role as the Chemistry department chair at the University of Richmond. He discusses how he navigated his time away from the pool, including recovering from a shoulder surgery, and the physical and mental hurdles of getting back into shape after being out of the water for so long.
Chris delves into his reputation for outstanding underwaters, sharing insights on how to develop a strong dolphin kick and improve performance off the walls. He provides practical tips for swimmers of all levels to strengthen their legs and breath control. Chris also reflects on the joys and struggles of balancing swimming with life, emphasizing the importance of setting realistic goals, finding enjoyment in the process, and re-connecting with the social aspects of the sport.
Show Notes:
- Introduction to Chris Stevenson, a celebrated Masters swimmer, volunteer and chemistry professor at the University of Richmond.
- Chris’ journey back to the pool after a long break due to family responsibilities, career demands, and injury recovery.
- Challenges of returning to swimming after years away, including fitness, feel for the water, and breath control.
- Discussion on developing a strong underwater dolphin kick, with tips for swimmers at all levels.
- Reflections on goal-setting, training with a group, and finding motivation in the process.
- How swimming can still be fun and fulfilling despite the inevitable challenges of aging and time away from the sport.
- Chris' passion for chemistry and how it connects to everyday life.
Mentions:
- Anna Lea Matysek, US Masters Volunteer
- Heather Stevenson, US Masters Volunteer
- David Berkoff, Olympic Medalist
- Matt Barany, University of Richmond Swim Coach
Whether you're intimidated by swimming, chemistry, or both, this episode is a celebration of curiosity, perseverance, and the importance of finding joy in pursuits old and new. Join us for a heartwarming and inspiring listen that promises to leave you motivated and enlightened
Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
Imagine winning a national swimming championship at 53 and simultaneously preparing to qualify for a senior amateur golf championship--all in the same week. Meet Tricia Good, a phenomenal athlete from the Sarasota Sharks Masters, who shares her surprising journey of triumph at the US Masters Long Course Nationals in Mission Viejo. Learn from her about balancing two demanding sports and the mental strategies she uses to excel in both swimming and golf. With the guidance of her coach, Rick Walker, Tricia's story of returning to swimming for personal fulfillment is a testament to resilience and focus, offering inspiration for those striving for excellence across varied pursuits.
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Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
Get ready to be inspired by an extraordinary father-son duo! In this episode, we dive into the remarkable journey of Ian Neville, a recent Summer National Champion in the 100 breaststroke for men aged 18 to 25, and his father, Richard Neville, a National Champion and World Record Holder in the 65-69 age group. Both are members of the Lone Star Masters Team.
Ian opens up about the inspiration he’s drawn from his dad, and how their shared love for Masters swimming has not only kept them both at the top of their game but also strengthened their bond. Both Ian and Richard have incredible comeback stories, overcoming significant health setbacks to achieve personal bests.
You’ll hear about Ian’s intense training regimen, his dedicated coach, and the incredible support from his local swim community in Utah. Ian reveals how swimming played a vital role in his recovery from a rib resection and a blood clot diagnosis, restoring his strength and mobility. His journey is a powerful testament to perseverance and the importance of support from family and friends.
Richard’s story is equally inspiring. He shares how swimming helped him rebuild his strength after battling non-Hodgkin's lymphoma.
Whether you’re an aspiring athlete or someone who appreciates stories of resilience, the Nevilles’ journey will motivate you to face your own challenges with grit and determination. Don’t miss this uplifting conversation that celebrates the tenacity and drive of true champions.
Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
27 Year Old Jenna Campbell, a former NCAA D-1 Swimmer at Cal Berkeley is a brand new Masters World Record holder for the 25-29 age group in the 200 long course meters freestyle with a blistering 2:02.06. Join us at the Mission Viejo pool as Jenna opens up about her unexpected triumph and the journey that brought her back to the water as a member of the Colorado Masters. From her competitive days at Cal Berkeley to rediscovering her love for swimming through a triathlon group in Colorado, Jenna's story is one of resilience, community, and the enduring spirit of athleticism.
In this special on-deck edition of Champions Mojo, Kelly Palace and Maria Parker explore Jenna's remarkable transition from college swimming to Masters competition. Despite taking a break after college, Jenna achieved an elite time of 2:02 at age 27, close to Olympic trial standards, all while focusing primarily on triathlon training. Listen to her candid reflections on the challenges and joys of returning to the sport that has shaped her life. This episode is packed with inspiration and valuable lessons on how to navigate life's transitions while staying connected to your passion. You'll also enjoy Kelly and Maria's popular "Takeaways" from the interview to help you get your MOJO ON!
Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
Could a pediatric surgeon's sage advice revolutionize your swimming performance? Join us for a captivating episode of Champion's Mojo, where we sit poolside with Dr. Peter Yu at the US Masters Long Course Nationals in Mission Viejo, CA. As both a skilled surgeon and masters swimmer for Novaquatics Masters (NOVA), Dr. Yu offers a treasure trove of insights into the latest trends he sees in Olympic and master swimming.
Discover the critical role of dry land training, the surprising benefits of engaging in other sports, and how personalized nutrition strategies, including creatine and salt supplementation, has enhanced Pete's performance in the water. Hear firsthand how Dr. Yu draws fascinating parallels between the mental preparation needed in surgery and swimming, providing a balanced approach to training and mental resilience.
Wrapping up the episode, hosts Kelly Palace and Maria Parker give their key takeaways on the profound wisdom shared by Dr. Yu. Don't miss this opportunity to elevate your swimming game and be inspired by leaders in the sport!
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Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
Can a former US Olympian and Stanford University Star rediscover the joy of swimming decades after his peak? A member of the Santa Barbara Masters, meet Dave Sims, who not only embraced the sport again in his 40s but also shattered national records along the way since returning to the sport two decades ago.
In this fun on-deck edition of Champions Mojo, we chat with Dave about his journey from the 1980 Olympic team to becoming a masters swimmer. Hear how Dave made the remarkable transition from excelling in long-distance events to mastering breaststroke and butterfly, and even taking on the challenge of learning breaststroke at 47. His story is an inspiring testament to keeping the sport fresh and fun by continuously challenging oneself with new events and strokes.
At 62, Dave Sims is more passionate than ever about swimming and committed to a lifetime of active living. Inspired by swimmers in their 90s and even over 100 who still compete, Dave shares his training regimen that balances swimming three times a week with dryland exercises. Join hosts Kelly Palace and Maria Parker as they explore Dave’s philosophy on maintaining a healthy lifestyle and his unwavering enthusiasm for the sport. This episode is packed with insights and motivation for anyone looking to embrace lifelong fitness and the joy of swimming.
Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
What if you could shatter world records while excelling as a top pediatric surgeon? Join us for a compelling conversation with Ellen Reynolds, a master swimmer extraordinaire and recently retired pediatric surgeon, who has done just that. Ellen who hails from Boise, Idaho, opens up about her journey from learning to swim at age three to setting 20 national and/or world records this year alone. We explore her groundbreaking medical career, including her innovative work with pectus excavatum patients, and discuss how she managed to balance her intense professional life with her passion for swimming. And how these two have pursuits have been synergistic.
In this episode, we delve into Ellen's meticulous training regime that evolved after 20 years of consistency in the pool. Discover how she initially focused on fitness routines involving walking, elliptical workouts, and strength training before ramping up her swimming workouts. Ellen shares the strategic importance of balancing hard and easy sessions, and why the myth of endless long-distance training is just that—a myth. Her experience illustrates how adapting workouts to fit an unpredictable career can lead to outstanding athletic achievements.
As we wrap up, Ellen offers invaluable insights into the community aspect of master swimming and the impact of hormone replacement therapy on women's health. We discuss her plans post-retirement, her personal motto, and some fun facts that give a glimpse into the champion's life outside the pool. Listen in for an episode filled with inspiration, practical advice, and the powerful message that it’s never too late to pursue your passions and achieve greatness.
The Menopause Society mentioned in the interview can be found at https://menopause.org/
Ellen's current swimming achievements:
- Meet results for Ellen M Reynolds (389 swims)
- Top Ten achievements (255 individual, 3 relay)
- All-American Honors (14 years pool individual, 6 years long distance individual, 1 years long distance relay)
- All-Star Honors (1 years long distance, 9 years pool)
- USMS Records
(pool individual: 53 currently held, 72 lifetime ,
pool relay: 1 currently held, 1 lifetime,
long distance individual: 4 currently held, 5 lifetime records)
Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
Do you compete against your spouse, best friend, roommate, sibling? Ever wondered how to keep the competitive spirit alive without straining your closest relationships? Tune in to this week’s episode of Champions Mojo, where I, Kelly Palace, share five tips that will revolutionize how you compete against or alongside your loved ones. Drawing from my own experiences with my competitions with my husband Mark, who is also a competitive swimmer, I discuss how gratitude, focusing on personal milestones, and celebrating mutual victories can transform competition into a bond-strengthening activity.
Get inspired as I recount a thrilling race in the 400 IM where Mark and I finished within a hair’s breadth of each other. Plus, hear about the motivating stories of the Olympic swimming siblings sets, the Shackells and the Walshes, who embody the perfect blend of healthy rivalry and supportive encouragement. Whether you're into sports, board games, or any competitive endeavor, these insights will help foster a nurturing and positive competitive environment. Don’t miss out on these game-changing tips!
- Be grateful you have a shared activity that you are both passionate about
- Focus on your own goals and personal bests
- Allow the other person to teach you something new
- Celebrate their successes, when they win, and give them space when you win
- Enjoy the positive impact that competing with someone you love has on your performance. It raises you to a higher level!
Podcast mentions:
Host Kelly Palace's Husband Mark Palace
Olympians:
Alex and Aaron Shackell
Alex and Gretchen Walsh
Erika Connelly
Olympic Trials Finalist Catie Deloof
Imagine sharing the excitement of the 2024 Olympic Games with a loved one in their final days. That's what I'm doing with my 94-year-old father, and it's a journey filled with tears, laughter, and endless inspiration. That's why we've been on a break for a few weeks. Join me, Kelly Palace, as I celebrate these unforgettable moments and explore the insights from some of the most exceptional athletes and coaches we've had the privilege of hosting on Champion's Mojo. From Rowdy Gaines' boundless enthusiasm to Emma Wyatt's profound hard reset, and Paige Madden's unique breathing technique, our featured Olympians provide invaluable lessons that motivate us to push beyond our limits.
I'll mention the fascinating story of Bob Bowman, the legendary five-time US Olympic coach who is now championing the French team and his prodigy, Leon Marchand. Bob’s strategic decision to support Leon while staying true to his US roots is a testament to the complexity and beauty of competitive sports. Plus, we'll highlight how master swimmers can elevate their own game by observing the elite techniques showcased at the Olympics—everything from starts to dolphin kicks. This episode is a heartfelt tribute to the athletes who inspire us and a celebration of the life lessons they impart through their dedication and passion.
Do you love your fins or paddles? Ever wondered how a Masters swimmer in his late 50s keeps up in the fastest lane with the "young guns"? Tune in to our conversation with Bill Winters, who shares his journey from collegiate competitor at Auburn to a dedicated member of SwimRVA Hammerhead Masters Coached by Jay Peluso. Bill opens up about the importance of swimming for longevity and health, even humorously admitting his struggles with maintaining a perfect diet. We also get insight into his creative adaptations in the pool, like using hand paddles due to a bad back, and the supportive culture of Masters swimming that keeps him motivated. His witty exchanges are sure to bring a smile to your face.
Learn the advantages of clear goggles (for indoor swimming) and how Bill learned a good reason to have a happy disposition.
But it's not just about technique and competition; we dive deep into the joy and lifelong benefits of swimming. Celebrating the idea that swimming should be a constant in your life, we emphasize the significance of pressing pause instead of retiring from the sport. Whether you’re a young swimmer or someone rediscovering their love for the water, this episode is a heartfelt reminder of the community and connection swimming fosters. Join Host Kelly Palace as she chats with Bill Winters for an inspiring and humorous discussion that will leave you eager to head to the pool and maybe even find your own humor and Health in adult swimming.
The Triple Crown of Open Water Swimming includes:
1) Swim Around Manhattan--28.5 Miles
2) Catalina Island Swim--21 Miles
3) English Channel Swim--21+
After surviving Breast Cancer at age 50 Erika Beauchamp decided to attempt the Triple Crown of open water. She has completed the first of three legs to earn this crown. We chat with her about her motivation, training and plans. If you've ever thought about this goal, this show is for you, or if you just want to be inspired!
As we celebrate a landmark 250 episodes of Champions Mojo, I'm thrilled to bring you an intimate conversation with a figure who has not just coached me, but also shaped the destinies of countless swimmers—legendary Nations Capital coach John Flanagan. Reconnecting with John, who has spent over five decades mentoring swimmers from the grassroot levels to the elite masters, we unearth the profound impact he has had on the sport and on the lives he's touched. His life, rich with wisdom, weave a narrative that demonstrates how discipline and excellence transcend the pool, influencing every aspect of our lives.
We invite you to please support Champions Mojo by sharing your thoughts on iTunes. Join us in cultivating a community that thrives on motivation, learning, and the passion for going the extra mile, both in swimming and the waters of life.
Embark on an exciting journey with Zena Courtney, a master swimmer whose prowess extends far beyond her strokes in the pool. In a rare road trip among two great friends, we catch the afterglow of a spectacular showdown between Katie Ledecky and Summer Macintosh, through the eyes of a swimmer who knows the thrill and discipline of the sport inside out. Zena opens up about her transition into a new competitive age group, her strategic weight loss, and how she masterfully merges rigorous USA swimming workouts with her master's team sessions to stay at the top of her game. But Zena's story isn't just about the water; her approach to life echoes the dedication and precision of her swimming, setting a standard for excellence that resonates with anyone striving for their personal best.
In the pool, Zena offers a clinic on the nuances of backstroke racing, from pacing the 200 backstroke to executing flawless starts and turns. Her narrative isn't just about victories and technique—it's a heartfelt account of the joys of the sport, the camaraderie of teammates, and the almost meditative state she finds when slicing through the water. With the Long course Masters Nationals on the horizon, we're reminded that the race isn't just about the finish line, but the invigorating journey that swimming provides. Tune in for a dose of inspiration, practical advice, and the celebration of a swimmer's undying passion for the waves she rides.
Meet Angela Staab, the octogenarian dynamo whose running shoes have blazed a trail through the world of track and field, capturing 16 national titles after lacing up for the first time at the tender age of 57. Her zest for life and competition has not only shattered records but preconceptions about what it means to grow older with gusto. In our conversation, Angela opens up about her late bloom into athletic prowess fueled by her daughters' encouragement and a desire to live life to the fullest. Her tale is peppered with milestones, like that unforgettable marathon alongside Mickey Mouse, and brimming with wisdom on how to approach each day with vitality and verve.
Angela's narrative isn't simply one of physical triumph; it's a masterclass in the art of defying odds and the alchemy of motivation, grit, and unwavering support from those we hold dear. She shares insights into overcoming health hurdles such as hypothyroidism and her philosophy that incremental gains are the building blocks of monumental success. It's more than a story of running—it's a lesson in living, punctuated by a mantra that will have you rethinking the possibilities of your golden years: "It's not how old you are but how you are old." Join us for this episode that does more than just inspire—it invigorates the soul and prompts a renaissance of the spirit, demonstrating that true greatness knows no age limit.
Unlock the secrets to mastering your mental game with sports psychology expert Ashley Eckermann, our guiding light through the mental mazes we often find ourselves in. Ashley unravels how mental blocks, far from being sheer acts of willpower, are instead physiological responses to stress that can throw off even the most skilled performers. Together, we delve into the root causes—fear, anxiety, and the stress response in the brain—that result in these daunting obstacles. Armed with Ashley's insights, we illuminate how athletes can overcome the mental hurdles that stand between them and their peak performance, revolutionizing the way they approach their sport.
Ashley's expertise doesn't just transform athletes; her strategies hold power to change lives. She offers sage advice on how to shift focus from potential pitfalls to executing with precision, leveraging techniques such as breathing exercises and neuroplasticity to rewire the brain for success. But it doesn't stop with sports; these tactics are a game-changer for anyone looking to enhance decision-making and emotional management in their professional and personal life. By learning to make decisions without the cloud of emotions, we gain clarity and confidence that guide us toward our goals with steadfast resolve.
As we bid farewell to Ashley, our Champions Mojo community is left with a wealth of actionable tips and a renewed sense of empowerment. From the importance of celebrating small victories and embracing self-compassion to the power of support systems and the joy found in the journey of growth, this episode is a testament to the profound impact of mindset on performance. We conclude with a reminder that consistent, incremental steps can lead to monumental transformations, in sports and beyond. Join us on this inspiring voyage, where each stride we take brings us closer to becoming champions in every aspect of our lives.
Head coach of Cavalier Aquatics, Gary Taylor, dives into the strategies that help lead his team to excellence among USA swim teams. In an engaging conversation with Champion's Mojo host Kelly Palace, Coach Taylor pulls back the curtain on the meticulous process of sculpting versatile, well-rounded swimmers, like USA National Team stand-out Thomas Heilman. Cavalier Aquatics swimmers are trained to be capable of excelling across various strokes and distances. Discover the underpinning philosophies that have propelled Cavalier Aquatics from gold to silver medal status, and how a city like Charlottesville has become an unexpected hub for swimming excellence.
Take a peek inside the stunning training facilities of Cavalier Aquatics, where the natural beauty of Virginia is as much a part of the pool as the water itself. Coach Taylor shares his wisdom on the importance of fine-tuning even the smallest details in training, fostering a synergistic relationship with the University of Virginia's successful swimming program, and the value of collaboration in the coaching community. The rapport between Taylor and UVA's head coach, Todd DeSorbo, isn't just a friendship; it's a strategic alliance that's making waves in the world of swimming. For those passionate about the sport or simply intrigued by stories of ambition and achievement, this episode presents a unique narrative filled with insights from one of swimming's most innovative minds.
Remember that feeling of triumph when you touched the pool wall first during those childhood swim meets? We tap into that exuberant spirit with Brian Robbins, the founder and driving force behind Grown-Up Swimming, in an episode that will open your eyes to a new option for fun and competition for adult swimmers everywhere. You'll get the scoop on Grown-Up Swimming's new partnership with US Masters Swimming and their exciting plans for expansion!
We explore the Grownup Swimming League's mission to offer the novel idea of short format, low key swim meets, making it easy for anyone to jump in—figuratively and literally. Like short swim races, music, social time? Then grab your swim gear, because Brian Robbins is here to remind us that the race isn't always to the swift, but to those having the most fun.
Want to know what an aquatic activist is? Then dive headfirst into an episode that promises to saturate your spirit with inspiration and courage as we're joined by the extraordinary Hasna Muhammad. Besides being a passionate masters swimmer, Hasna is a visual artist, writer, and educator whose work focuses on family, social justice, education, and the human condition. Her photography has been exhibited in various cities in the United States, and has a successful book, Breathe In the Sky: Poems, Prayers & Photographs.
Her narrative weaves through the lanes of competitive swimming, artistry, and a fervent quest for social justice and a strong butterfly swim stroke, offering a powerful testament to the strength of human spirit. Hasna's voice isn't just one of triumph; it's a catalyst for change, echoing the stories of finding solace and strength in the waters of swimming, perseverance and community.
Learn about Hasna's life, from her young days in the pool to her high impact "Swimmer Girl" Moth performance. She inspires us with her relentless determination to return to competitive swimming, despite societal expectations and personal hurdles—like hair maintenance and injury recovery. Hasna's narrative shatters stereotypes, encourages body positivity, and serves as a resounding call to action for black women (and black people) and older adults to embrace the freedom and joy of swimming without succumbing to societal constraints.
So, whether you're poolside or oceanside, let this episode be your invitation to immerse yourself in the transformative power of swimming.
Listeners asked for the sprinter round questions from the Champion's Mojo Co-Hosts! So here it is... Ever been grilled about your quirkiest preferences or the simple choices that tell a story about who you are? Kelly Palace and Maria Parker are here to share their own, baring their souls over favorite sandwiches, ideal celebrity encounters, and the trivial yet telling dilemmas we all face – like the eternal battle between window and aisle seats. As we navigate through a smorgasbord of Sprinter round questions, we're not just revealing our most challenging swim events or the movies that tug at our heartstrings, but also inviting you into the lighter side of our lives. This episode peels back the layers, offering a glimpse into the personal tastes and whimsies that shape us, all while encouraging a chuckle or two along the way. Join the fun!
When life throws you a curveball, do you dodge or catch it and throw it back? Coach Chris Rowe caught his curveball and turned it into a cannonball dive back into the pool of competitive swimming. From swimming for Auburn to the cusp of Olympic glory, through a life in accounting, and navigating the challenging waters of a heart transplant, Chris's journey is nothing short of extraordinary. Now, he's on Champions Mojo, pouring out pearls of wisdom on coaching, the transformative power of sports, and how a heart filled with passion can overcome the most daunting odds.
Join us as we explore the deep end with Chris, where champions are not made by their victories, but by their refusal to accept defeat. This episode isn't just about swimming; it's a masterclass in life. Learn how the support of a team can push an individual to greatness, and how a community finds joy in the ripples of their shared experiences. The Hampton Aquaplex isn't just a building; it's a beacon for swimmers like Chris, who, with a new heart, has found a renewed purpose in nurturing the next wave of athletes. Tune in and be inspired by a story that proves it’s not just about the race, but the swimmer's journey, the coach’s guidance, and the splash they make together.
Ready to kick start your 2024 with a dose of motivation and inspiration? Join us, your hosts Kelly Palace and Maria Parker as we take a trip down the memory lane, revisiting our top 10 favorite shows of 2023. We unwrap a treasure trove of insights from a wide range of incredible guests.
#10
Name: Clyde Akbar
Background: Masters Swimmer Started swimming at 60, challenging himself with new things all the time.
Episode: 196
#9
Name: Lindsay Price
Background: SpaceX recovery pilot.
Episode: 195
#8
Name: Mark Kutz
Background: Renowned Masters coach
Episode: 200
#7 (TIE)
Name: Will Liebig
Background: Masters swimmer/Chef to ironman, lost 125 lbs.
Episode: 207
Name: Sherrie Bogue
Background: Masters Swimmer Lost 135 lbs.
Episode: 214
#6
Name: Austin Williamson
Background: Fell in love with swimming from Triathlon. Loves swimming; swimming has taken over as his first love and reduced his pain
Episode: 221
#5
Name: Dawson Hughes
Background: CEO US Masters Swimming.
Episode: 233
#4
Name: 5 Tips for Race Day Mindset
Tips for race day
Episode: 220
#3
Name: Paul Newsome
Background: Coach and Founder of Swim Smooth.
Episode: 229
#2
Name: Penny Noyes
**Background: World-Record setting Masters Swimmer.
Episode 228 #1**
Name: Colleen Hacker, PhD. EP 226
Background: Sports Psychologist to US Olympians
Hear the details of how Kelly Palace broke six national records, in six different events within a six-week span. Maria interviews Kelly who shares the challenges she faced, the 10 specific things she attributes these records to. You'll hear about her transformative experience of altering her swimming technique at age 62 helped pave the path to success.
She gives credit to the "village" of Swim Coaches that have helped her including BJ Graham, Mitzi Kremer, Mark Kutz, Jay Peluso, Johnathan Kaplan and Kelly Hargreaves.
Further, this episode delves into advantages of resistance training, the impact of a the right tech suit and the benefits of frequent racing, like Siobhan Haughey advocates.
Kelly also discusses how she's inspired by Olympian Paige Madden who breathes out of every wall after each flip-turn, enforcing the importance of doing what's right for the individual and not always what is the norm.
So, whether you're a seasoned swimmer or an enthusiastic novice, there's something in it for everyone. Tune in and get ready to improve your swimming too!
What happens when an Olympic swimming coach dons the hat of a swimming parent? We had an enlightening conversation with Todd DeSorbo, a parent to his own son who swims--we caught Todd at his son's swim meet. Todd also happens to be the Olympic coach for the USA women's swimming team in 2024. We delved into how he strikes a balance between supporting his child in sport and letting his son's coaches do their job. Also what he recommends when a swimmer has a disappointing swim.
From our poolside chat, DeSorbo lays out his belief in the power of supportive swim parents and the critical role they play in fostering their child's talent. He gives us an insider's view into the world of swim parenting with some great advice to young swimmers as well. DeSorbo's words of wisdom are an eye-opener and helpful to both swimmers and parents. Tune in, you don't want to miss this!
Get ready for an uplift as we share an inspiring chat with the marvelous Joan Campbell, founder of the Florida Aquatic Combined Team (FACT). A competitive swimmer who started making waves at the age of 59, Joan is now 93 and a true testament to the power of vitality and determination. You'll hear about her incredible journey of not just taking up competitive swimming late in life, but also achieving top ranks worldwide. Learn about her rigorous training routine which includes swimming multiple times a week, walking and weight training. You will be riveted as she recounts her thrilling experience of swimming the 200 butterfly at 82! Joan drives herself to swim meets.
Hangout with us on the pool deck as Joan shares her life beyond swimming. She talks about her friendship with fellow swimmer Martha Henderson and their shared passion for the sport. Listen as she delves into her professional journey serving as the vice president of a large insurance company - her competitive spirit is evident both in and out of the pool! Joan gives us a peek into her future goals, discusses the camaraderie she shares with fellow swimmers, and opens up about her enduring love for the water. Joan's motivating story is one that truly exemplifies that age is just a number and it's never too late to chase your passion!
Bill Weaver from North Carolina Master Swimming has swum at the highest levels of the sport. And while most elite swimmers don't care to put themselves on the line in competition very often Bill has embraced it. Bill, with his infectious passion for the swimming, discusses his triumphant return to swimming post-COVID and how it's become more than just a pastime for him. His arduous five-day-a-week training routine and anticipation for the upcoming meets truly exemplify his commitment.
Bill trains and competes with Masters superstar Erika Braun and share a bound that inspires and pushes them towards their goals. Let's together celebrate the spirit of perseverance and passion that champions like Bill and Erika encapsulate and maybe, just maybe, you'll find the spark to pursue your own dreams.
And hey, while you're feeling motivated, why not drop us a five-star review on iTunes? Stay connected with us on social media for more such inspiring chats. Thank you for listening!
When 56 year old Karen Torres, who had not swum a meet in 34 years, was invited to join a relay that was aiming to break a world record she hesitated at first. But then Karen committed to the 5 weeks of training before the event and was up for the challenge. Hear her story, from the nerve-racking return to the triumph, and how she navigated from pace training to anaerobic swimming, finding her stride once again in the water.
This episode is more than just a tale about breaking records. It's about meeting fears head-on, pushing boundaries, and celebrating the sense of pride that comes from being part of the master swimming world. Karen's story serves as an inspiration, particularly to those contemplating a return to swimming after a long absence. Tune in to hear her sage advice, her lessons learned, and her journey of self-discovery. In Karen's own words, there's no such thing as failure; it's all about learning and growing. Join us for this riveting conversation that truly encapsulates the spirit of staying green and growing, regardless of age or circumstances.
Have you ever wondered how to maximize your performance at a swim meet? Join us as we catch up with the renowned master swim coach, Scott Bay, at the 15th annual Rowdy Gaines. Scott, the 2016's US Master Swimming Coach of the Year, hands out invaluable advice on how to approach a swim meet effectively - from a warmup routine that tunes your brain with your body, to adjusting your intensity and mentally preparing for every aspect of your race.
Drawing from his vast experience, Scott illustrates the importance of warmup not just for its physiological benefits, but the psychological ones too. He shares insights on the ideal warmup distance, tackling moments when you're not at your peak, and the significance of a good cooldown. Furthermore, he even settles the tech suit debate: should we warm up in them or not? Don't miss out on this enlightening chat that promises to enhance your time in the pool and performance at swim meets.
55-year-old Masters All-American, Deborah Dawson discusses her unique training schedule, Deborah spills the secrets of her impressive speed and endurance in swimming. Her mantra of feeling good, sleeping well, and eating healthy forms a vital part of her preparation, but it's her training regimes that truly steal the spotlight. From race stuff practices to maintaining a thriving threshold while swimming, Deborah unveils the factors that make her a force to be reckoned with in the water.
She candidly shares her experience at the 15th annual Rowdy Gaines Meet. You'll get a taste of the intensity and determination that fuels her. Deborah's approach towards pushing her boundaries during meets is eye-opening, as is her refreshing take on balancing technique and stamina in distance swimming. This episode is a powerful compilation of personal, practical tips, and profound insights that promise to be a game-changer in your understanding of the swimming world. So, gear up for a swim through Deborah's journey into becoming an incredible swimmer.
Dawson Hughes, the CEO of US Masters Swimming (USMS), started swimming when he was just eight, and now he stands at the helm of an organization that's making waves in the world of adult swimming. Listen as he shares his journey, his goals for the future, and some exciting initiatives on the horizon for USMS.
In our chat, we dive into the heart of US Masters Swimming's mission - expanding the adult swimming community to a broad range of people. We shed light on the challenges of making the sport more accessible and inviting, especially for beginners who might be intimidated. We explore the unique role swimming plays in providing stability during life's transitions and how to attract a younger demographic. We also touch on the significance of the 'Swimming for Life' hashtag, which encapsulates the essence of the community.
We wrap up our conversation discussing the intrinsic benefits of swimming club memberships, the importance of fostering a supportive team, and the ins and outs of managing a large organization like US Masters Swimming. Dawson shares his commitment to creating a welcoming, inclusive environment and provides valuable insights on career transitioning within the swimming community. So, tune in and immerse yourself in the beauty of swimming and discover why it's more than just a sport - it's a community, a support system, and a way of life.
Meet Trinity and BJ Graham, co-founders of the Swim Melbourne Masters team. This inspiring duo built a now dominant team from a group of 19 swimmers into a thriving team of over 150. Assistant Masters Coach Mike Mirda was also instrumental is helping build the team. Besides planning and execution you'll hear some behind the scenes best practices and how the team just came off winning the 15th Annual Rowdy Gaines Masters Classic by over 2000 points.
They also reveal the secret behind - the “Mahi Magic”, and how their welcoming culture embraces everyone from fitness swimmers to Olympic level athletes. Looking to build and maintain a successful team of your own? Find out the importance of a balanced leadership approach, the art of delegation, and the power of contribution straight from these champions. This episode is packed with insights, motivation and stick around until the end to hear how BJ and Trin met in a charming love story you wouldn't want to miss.
BJ is a US Masters Swimming Certified Level 3 Coach, 2022 Florida LMSC Coach of the Year and winner of the 2022 Kerry O'Brien Coaching Award.
Episode artwork picture of BJ and Trinity Graham enjoying the solar eclipse during the Rowdy Gaines meet.
Have you ever wondered what can ignite a flame to rekindle a long-lost passion? Discover the answer as we engage in an energizing conversation with the inspiring James Lucere, a 67-year-old who recently dove back into his first swim meet after a staggering 48-year hiatus! Listen in as James shares about his journey back to the pool, his unexpected catalyst, and the refreshing perspective he holds on what it means to be a swimmer irrespective of age.
Get ready to be enlightened by James' candid account of how his dissatisfaction with his swimming abilities sparked a motivation to make a splash once again. You'll be touched by his unique approach to swimming, the goals he set, and the euphoria he experiences when he's cutting through the water. So, why not tune in? Perhaps, James' story may just nudge you to reignite your own passions or pick up a new hobby, no matter your age. Prepare to be inspired by an uplifting tale of ageless determination and the joy of rediscovering a cherished pastime.
Prepare to be inspired by our compelling chat with the unstoppable Denise Letendre, an accomplished US Masters All-American, who not only holds multiple records with her LMSC, but has also made waves in the world of law. As a lifelong swimmer, Denise's journey from a Division One swimmer to a Masters swimmer is nothing short of inspiring, revealing how she used her discipline in swimming to manage her time, push through tough cases, and achieve success in her law career. Her advice to college swimmers is on point.
Tune in as Denise candidly shares her experience of pushing past a plateaus by letting go of expectations and focusing on doing her best. This approach has led to remarkable success in both swimming and law. We also get to hear about Denise's love for open water swimming, a discipline that offers her a sense of zen, privilege, and has given her invaluable skills that have helped shape her life. Don't miss out on this chance to understand the traits that not only make a champion swimmer, but also a champion in life.
Imagine finding a treasure chest brimming with secrets to refine your swimming technique and endurance. Well, we’ve got something better than that - a chat with the Technique Genius, Paul Newsome, the founder of SwimSmooth and the pioneer of that transformational swimming program. We journey from his successful English Channel swim to understanding the mantra that keeps swimmers focused in the water, "bubble, bubble breathe."
You'll hear how Paul helped Kelly drop major time. Dive into Paul’s passion for coaching as we traverse from a 50-meter pool to the swells of the Swim Around Manhattan. Discover how a proper wet suit fitting can maximize a swimmer's performance and how concentrating on one stroke at a time is the mantra for finishing races.
Ever wondered about the role self-belief plays in the swimming world? Paul delves into the depths of the power of self-belief, the significance of consistency, and the importance of leading by example. He provides insights into his effective eight-week training program that has been a game changer for swimmers worldwide. Plus, there's an unexpected surprise - Paul shares about his past appearance on a UK dating show! Don't miss out on this enlightening and entertaining conversation that will surely leave you inspired to jump into the water and swim smoother and faster!
UPDATE on Paul's "Upcoming Swim" we refer to in the interview. HE WON https://ultraswim333.com/ - 33.3km over 4 days in the Adriatic in Montenegro! Congratulations Paul!
We're poolside with the extraordinary Penny Noyes, a woman who epitomizes the phrase 'age is just a number'. The 69-year-old swimming legend, with nine world records and 14 national records to her name, shares insights into her phenomenal career and her secret to maintaining athletic excellence despite personal health challenges and a string of injuries.
We dive deep into Penny’s rigorous training routine, which intriguingly involves training with a USA swim club team, consisting of 14 to 17-year-olds. Prepare to be inspired as she opens up about her journey of overcoming significant odds, including four shoulder surgeries and two ACL repairs, and her persistence to keep setting new goals. As she readies herself to enter a new age group next year, Penny's indomitable spirit and unwavering resilience are sure to inspire athletes of all ages. Don't miss this opportunity to hear from a true sporting legend.
Are you too young to become master swimmer? Join us as we chat with the inspiring James Popronowski, a competitive swimmer who jumped straight from college swimming to masters swimming. James, with his masters gold medal in the 1500 freestyle long course and an unwavering commitment to maintaining his swimming routine post-college, offers compelling insights into the dedication and passion that fuels his success.
This conversation takes us on a dive into James’s journey, from his childhood swimming experiences to his triumph in the Masters Swim program. We uncover the influential role that his parents and club coach played in guiding him towards the competitive swimming arena. Listen in and get a rare peek into James’s training regime and his motivation. His love for the swimming community and the sport itself shines through, offering an inspiring perspective on the world of master swimming. Join us for a powerful conversation that is sure to inspire all swimming enthusiasts and aspiring champions. Never say "retire"!
We're elated to introduce one of Team USA's Sports Psychologist, Dr Colleen Hacker, a certified mental performance consultant (CMPC), author, and professor. Dr. Hacker uncovers the keys to achieve excellence in sports and life. This enlightening conversation is rooted in her latest book, Achieving Excellence Mastering Mindset for Peak Performance in Sport and Life.
How often do we consider confidence as a dynamic entity, especially for world champions? Dr Hacker challenges our understanding of this concept, inspiring a fascinating discussion about pain, risk, and the pursuit of athletic greatness. Highlighting the importance of physiology for masters athletes, we discover how understanding our bodies can propel us to new heights in our chosen fields.
Swimming serves as a perfect canvas to illustrate Dr Hacker's insights into the interplay of mental and physical skills in sports. Race strategies, strength, flexibility - all these elements interweave with mental tools like self-talk, cognitive restructuring, and imagery to create a triumphant athlete. Whether you’re a sports enthusiast, a high-achieving corporate athlete, or someone captivated by the psychology of excellence, this episode promises to engage and enlighten. Join us and discover the immense power of mindset in sports and life with Dr Colleen Hacker.
If you struggle with dry, itchy hair and skin, TRISWIM is perfect for you. Head over to sbrsportsinc.com and use code MOJO23 for 23% off your order! This code is only valid for the next 30 Days so get yourself some TRISWIM today!
To help prevent, heal, and protect yourself from the harsh pool chemicals, upgrade your post-swim hair and skin routine with TRISWIM Premium After-Swim Care, a favorite among master’s swimmers and swimmers of all ages.
TRISWIM is a swimmer-specialized personal care line of shampoo, conditioner, body wash, and lotion that is specifically formulated to gently remove chlorine, salt water, and other harsh pool chemicals while strengthening & hydrating. TRISWIM soothes, repairs & heals the hair and skin with vitamins, botanicals, proteins and Keratin all with fun tropical scents. TRY TRISWIM.
Thank you for listening to Champion's Mojo! If you enjoy the show, we'd be so grateful if you'd leave us a review on Apple.
Picture this: a couple who left their jobs to pursue a life of fitness and travel, are running marathons in every state, and faced life-threatening health challenges. Welcome to the extraordinary life of Tom and Deb Stokes. Join us for a heartwarming and inspiring episode as we delve into their journey of love, athleticism, and resilience. The Stokes share the importance of setting goals, the role their athletic backgrounds played in overcoming health challenges, and how they balanced life, fitness, and a marriage.
Their story took an unexpected turn when Tom required a liver transplant. But this couple approaches everything as a team, turning adversity into opportunities for growth. You will be riveted as they recount how they maintained balance, continued pursuing fitness goals and transformed health challenges into inspiring victories. They firmly believe in the power of organ donation, not only for its life-saving impact but also for the second chance it offers.
Discover key insights from Tom and Deb's extraordinary journey. Their shared passion for fitness, intertwined with their relationship, is a testament to the power of support, perseverance, and love. This episode is more than just an inspiring tale of a couple's journey, it's a powerful reminder of the impact organ donation can have, and an insight into maintaining balance in relationships while pursuing individual goals. Get ready to be inspired, learn, and perhaps even reassess your own life goals.
If you struggle with dry, itchy hair and skin, TRISWIM is perfect for you. Head over to sbrsportsinc.com and use code MOJO23 for 23% off your order! This code is only valid for the next 30 Days so get yourself some TRISWIM today!
To help prevent, heal, and protect yourself from the harsh pool chemicals, upgrade your post-swim hair and skin routine with TRISWIM Premium After-Swim Care, a favorite among master’s swimmers and swimmers of all ages.
TRISWIM is a swimmer-specialized personal care line of shampoo, conditioner, body wash, and lotion that is specifically formulated to gently remove chlorine, salt water, and other harsh pool chemicals while strengthening & hydrating. TRISWIM soothes, repairs & heals the hair and skin with vitamins, botanicals, proteins and Keratin all with fun tropical scents. TRY TRISWIM.
Thank you for listening to Champion's Mojo! If you enjoy the show, we'd be so grateful if you'd leave us a review on Apple.
Ready for some Couples Mojo? Meet the dynamic duo of Dale and Dave LeClair, a married couple who have managed to blend their love for swimming and fitness into their relationship. This wasn't just a casual dip in the pool; we're talking about high-level mastery in the world of swimming. Listen in as they let us in on their journey, starting from shared shifts at a local swimming pool to competing fiercely in Masters Swimming. Their story doesn't stop there; they've braved long-distance triathlons and have plenty of advice to offer couples thinking of engaging in sports together. Dale and Dave's journey is an incredible testament to the power of shared passion in fostering personal growth and enhancing communication. They both swim for Palm Beach Masters.
Now, let’s dive into the deep end. Dale and Dave LeClair share their secrets on how to effectively train and taper for events. They take us through their individual taper strategies, their meticulous workout routines, and how they balance swimming with strength training and running. They emphasize the significance of shorter race pace intervals and provide insights on how to optimize training for maximum performance. Whether you're a pro or a beginner, Dale and Dave’s experience provides invaluable insights for anyone looking to improve their game. So grab your headphones and get ready for a splash of inspiration.
If you struggle with dry, itchy hair and skin, TRISWIM is perfect for you. Head over to sbrsportsinc.com and use code MOJO23 for 23% off your order! This code is only valid for the next 30 Days so get yourself some TRISWIM today!
To help prevent, heal, and protect yourself from the harsh pool chemicals, upgrade your post-swim hair and skin routine with TRISWIM Premium After-Swim Care, a favorite among master’s swimmers and swimmers of all ages.
TRISWIM is a swimmer-specialized personal care line of shampoo, conditioner, body wash, and lotion that is specifically formulated to gently remove chlorine, salt water, and other harsh pool chemicals while strengthening & hydrating. TRISWIM soothes, repairs & heals the hair and skin with vitamins, botanicals, proteins and Keratin all with fun tropical scents. TRY TRISWIM.
Thank you for listening to Champion's Mojo! If you enjoy the show, we'd be so grateful if you'd leave us a review on Apple.
Get ready to take notes as we sit down with Shirley Loftus, a 71-year-old swimming powerhouse who is smashing records and redefining the limits of age. She's not just keeping up with, but outpacing, her competition by a staggering three minutes in her age group - after recovering from a shoulder surgery. Shirley's secret? An intensive, well-rounded training regimen of six days a week, including working with a sprint coach and a mid-distance coach, and pairing up with a fellow distance swimmer for grueling sessions with little rest. Listen to how she's transformed her performance by incorporating these sprint workouts into her routine.
In the second half, we delve into Shirley's motivations and goal-setting habits that keep her striving for more than just records. She reveals her desire to swim all 18 events in a year, and her enduring hope of excelling in another stroke, a testament to her never-ending pursuit of challenges. Discover which she thinks is the hardest event of them all and why. This is an episode that beautifully captures the spirit of persistence, the power of setting incremental goals, and, above all, the sheer joy of swimming. Tune in and let Shirley's incredible story inspire you to reach for your own athletic summits.
If you struggle with dry, itchy hair and skin, TRISWIM is perfect for you. Head over to sbrsportsinc.com and use code MOJO23 for 23% off your order! This code is only valid for the next 30 Days so get yourself some TRISWIM today!
To help prevent, heal, and protect yourself from the harsh pool chemicals, upgrade your post-swim hair and skin routine with TRISWIM Premium After-Swim Care, a favorite among master’s swimmers and swimmers of all ages.
TRISWIM is a swimmer-specialized personal care line of shampoo, conditioner, body wash, and lotion that is specifically formulated to gently remove chlorine, salt water, and other harsh pool chemicals while strengthening & hydrating. TRISWIM soothes, repairs & heals the hair and skin with vitamins, botanicals, proteins and Keratin all with fun tropical scents. TRY TRISWIM.
Thank you for listening to Champion's Mojo! If you enjoy the show, we'd be so grateful if you'd leave us a review on Apple.
What would it feel like to swim the fastest time in the country in the 200 Fly at age 60-64? Discover the exhilarating journey with Val Van Horn Pate, an exceptional swimmer who just achieved this remarkable feat. She spills the beans about her experience, her mindset, and strategies that led to this triumph. Feel the thrill as she recounts the ups and downs of her ride, offering an honest insight into the ecstasy of reaching the end goal.
This episode takes a deep dive into Val's training schedule under the incredible guidance of her coach, Mark Kutz. She shares her unique perspective on swimming as a spiritual experience, a freeing sensation that provides an escape from everything else. Whether you're interested in swimming, sports psychology, or simply want to understand the drive to push one's boundaries, Val's story will inspire and motivate you! So, come onboard to uncover the secrets behind this swimming sensation's success.
If you struggle with dry, itchy hair and skin, TRISWIM is perfect for you. Head over to sbrsportsinc.com and use code MOJO23 for 23% off your order! This code is only valid for the next 30 Days so get yourself some TRISWIM today!
To help prevent, heal, and protect yourself from the harsh pool chemicals, upgrade your post-swim hair and skin routine with TRISWIM Premium After-Swim Care, a favorite among master’s swimmers and swimmers of all ages.
TRISWIM is a swimmer-specialized personal care line of shampoo, conditioner, body wash, and lotion that is specifically formulated to gently remove chlorine, salt water, and other harsh pool chemicals while strengthening & hydrating. TRISWIM soothes, repairs & heals the hair and skin with vitamins, botanicals, proteins and Keratin all with fun tropical scents. TRY TRISWIM.
Thank you for listening to Champion's Mojo! If you enjoy the show, we'd be so grateful if you'd leave us a review on Apple.
Austin Williamson has found love as a fresh addition to the world of master swimming. Austin's story is anything but typical; at age 37, originally seeking to improve his swimming skills for competing in an Ironman event, he found himself diving headfirst into the world of competitive swimming. It was not just the thrill of the race that captivated him, but also the profound impact on his health, particularly his long-standing back problems. The techniques and strength developed through swimming have provided Austin with relief and a newfound love for the sport.
The conversation with Austin is not only inspiring, but it's also infectious. His passion for swimming, his dedication to mastering the techniques, and his joy at finding a sport that doubles as a remedy for health issues, is profoundly uplifting. What makes Austin's story even more compelling is his testament to the lifelong benefits of swimming, inspired by fellow masters swimmer Willard Lamb who continued to break records well into his 100s.
Austin swims for the iconic Masters Swim Coach Jim Miller as as member of Virginia Masters Swim Team and the River City workout group.
Listening to Austin, you too might feel the pull of the pool, a reminder that swimming isn't just a sport – it’s a journey of self-discovery, healing and high performance. And the friendships are the best!
If you struggle with dry, itchy hair and skin, TRISWIM is perfect for you. Head over to sbrsportsinc.com and use code MOJO23 for 23% off your order! This code is only valid for the next 30 Days so get yourself some TRISWIM today!
To help prevent, heal, and protect yourself from the harsh pool chemicals, upgrade your post-swim hair and skin routine with TRISWIM Premium After-Swim Care, a favorite among master’s swimmers and swimmers of all ages.
TRISWIM is a swimmer-specialized personal care line of shampoo, conditioner, body wash, and lotion that is specifically formulated to gently remove chlorine, salt water, and other harsh pool chemicals while strengthening & hydrating. TRISWIM soothes, repairs & heals the hair and skin with vitamins, botanicals, proteins and Keratin all with fun tropical scents. TRY TRISWIM.
Thank you for listening to Champion's Mojo! If you enjoy the show, we'd be so grateful if you'd leave us a review on Apple.
Do sweaty palms and a racing heart ruin your performance on race day? Fear not, this episode of Champion's Mojo is here to turn your nervousness into a superpower. Kelly Palace, host and mental performance coach, shares five invaluable strategies to transform your race day mindset. From embracing your nerves to crushing the comparison monster, Kelly's advice is drawn from her coaching experience and interviews with confidence coaches, sports psychologists, and Olympians.
You'll be reminded to stay focused on the process, not the outcome, and to remember that every performance is a learning opportunity.
Kelly also introduces the concept of a 'confidence credit card.' This is a plastic card that was gifted to participants at the 2023 Summer US Masters Swimming Nationals. The card guides you to channel positive emotions and achieve optimal performance. If you would like a confidence credit card, email us at Hello@ChampionsMojo.com
This episode will inspire you to bring out your inner champion. Don't forget to stay in your lane and this episode will guide you towards your best performance yet!
If you struggle with dry, itchy hair and skin, TRISWIM is perfect for you. Head over to sbrsportsinc.com and use code MOJO23 for 23% off your order! This code is only valid for the next 30 Days so get yourself some TRISWIM today!
To help prevent, heal, and protect yourself from the harsh pool chemicals, upgrade your post-swim hair and skin routine with TRISWIM Premium After-Swim Care, a favorite among master’s swimmers and swimmers of all ages.
TRISWIM is a swimmer-specialized personal care line of shampoo, conditioner, body wash, and lotion that is specifically formulated to gently remove chlorine, salt water, and other harsh pool chemicals while strengthening & hydrating. TRISWIM soothes, repairs & heals the hair and skin with vitamins, botanicals, proteins and Keratin all with fun tropical scents. TRY TRISWIM.
Thank you for listening to Champion's Mojo! If you enjoy the show, we'd be so grateful if you'd leave us a review on Apple.
"It's all mental" says Irish Holland, elite masters swimmer. And when your mental performance crashes, sometimes we need a do-over. In this episode we meet Irish a 43-year-old champion swimmer from the North Carolina Masters. This episode unravels Irish's tale of bouncing back from a disappointing performance at the nationals by turning towards mental fortitude. She opens up about her struggle with negativity, the power of a supportive team, and the significance of her mental state in achieving her goals.
Irish's experiences serve as a testament to the strength of a positive mindset, rigorous training, and the willpower to not end a season on a negative note. She gave herself a do-over. Would you do the same?
If you struggle with dry, itchy hair and skin, TRISWIM is perfect for you. Head over to sbrsportsinc.com and use code MOJO23 for 23% off your order! This code is only valid for the next 30 Days so get yourself some TRISWIM today!
To help prevent, heal, and protect yourself from the harsh pool chemicals, upgrade your post-swim hair and skin routine with TRISWIM Premium After-Swim Care, a favorite among master’s swimmers and swimmers of all ages.
TRISWIM is a swimmer-specialized personal care line of shampoo, conditioner, body wash, and lotion that is specifically formulated to gently remove chlorine, salt water, and other harsh pool chemicals while strengthening & hydrating. TRISWIM soothes, repairs & heals the hair and skin with vitamins, botanicals, proteins and Keratin all with fun tropical scents. TRY TRISWIM.
Thank you for listening to Champion's Mojo! If you enjoy the show, we'd be so grateful if you'd leave us a review on Apple.
We catch up with Masters Swimmer and Urologist Dr. Jason Zsobota ( who swims for the Virginia Masters Swim Team and Coach Mark Kutz ) to get some on deck inspiration regarding how swimming helps our sexual health. You'll also learn some great tips on how to be a good parent of a young athlete, as Jason's son Nathan is one of the USA's top swimmers, but the Zsobota parents' approach as swim parents might surprise you. How does a busy physician fit in his training? You'll get some ideas and insights that will be sure to help you find your MOJO. Tune in now....
If you struggle with dry, itchy hair and skin, TRISWIM is perfect for you. Head over to sbrsportsinc.com and use code MOJO23 for 23% off your order! This code is only valid for the next 30 Days so get yourself some TRISWIM today!
To help prevent, heal, and protect yourself from the harsh pool chemicals, upgrade your post-swim hair and skin routine with TRISWIM Premium After-Swim Care, a favorite among master’s swimmers and swimmers of all ages.
TRISWIM is a swimmer-specialized personal care line of shampoo, conditioner, body wash, and lotion that is specifically formulated to gently remove chlorine, salt water, and other harsh pool chemicals while strengthening & hydrating. TRISWIM soothes, repairs & heals the hair and skin with vitamins, botanicals, proteins and Keratin all with fun tropical scents. TRY TRISWIM.
Thank you for listening to Champion's Mojo! If you enjoy the show, we'd be so grateful if you'd leave us a review on Apple.
What if you are having trouble getting your heart rate high enough in practice to mimic a swim meet race and then feeling awful in the meet? This show covers the answer to a listeners email question that you might have as well. Masters Swim Coach and Host Kelly Palace, dives into the nitty-gritty details of heart rate monitoring and how you can get your heart rate up in practice to improve your tempo, power, heart rate.....and meet performance!
Episode mentions:
To calculate your maximum heart rate calculate 220 minus your age. ie, If you are 50 years old 220-50=170. So your max heart rate would be 170 beats per minute.
Heart Rate Zones
1 gray- recovery/warm up, enjoyable light 50-59% of max
2 blue-aerobic, 60-69% of max
3 green-high aerobic, 70-79% of max
4 orange/yellow-anaerobic, 80-89% of max
5-red resistance/stress/immediate power, 90-100% of max
Swim Tether www.swimtether.com for resistance training band/belt for in the water power. There are other brands for static swimming.
Workout mention with swim tether
Start off with 5 x 20 strokes all out, speed, with small powerful kicking and fast arm turn over. Get heart rate after and it should be in the red zone, or go harder. No breathing is optimal. Rest 45 to 60 seconds. You can work up to 10 x 20 strokes, then 10 x 30 strokes. Doing this 2 to start and work up to 3 times per week will get your heart rate up and add power and tempo to your freestyle.
If you struggle with dry, itchy hair and skin, TRISWIM is perfect for you. Head over to sbrsportsinc.com and use code MOJO23 for 23% off your order! This code is only valid for the next 30 Days so get yourself some TRISWIM today!
To help prevent, heal, and protect yourself from the harsh pool chemicals, upgrade your post-swim hair and skin routine with TRISWIM Premium After-Swim Care, a favorite among master’s swimmers and swimmers of all ages.
TRISWIM is a swimmer-specialized personal care line of shampoo, conditioner, body wash, and lotion that is specifically formulated to gently remove chlorine, salt water, and other harsh pool chemicals while strengthening & hydrating. TRISWIM soothes, repairs & heals the hair and skin with vitamins, botanicals, proteins and Keratin all with fun tropical scents. TRY TRISWIM.
Thank you for listening to Champion's Mojo! If you enjoy the show, we'd be so grateful if you'd leave us a review on Apple.
What if swimming for your teammates could bring you more success than just doing it for yourself? Discover the power of teamwork in our conversation with Nancy Kryka, a multi-world record holding swimmer and member of the Sarasota Sharks Y Masters. Nancy shares her passion for relays, her experience swimming for Arizona State University, and how being a part of the Sarasota Sharks team has motivated her to achieve greater heights.
Get ready to be inspired by Nancy's story, as she reveals her secret to success and the importance of being a team player. From discussing what goes through her mind when she enters the water to sharing an anecdote about her skin cancer surgery, you won't want to miss this insightful episode. And who knows, you might just be motivated to join a relay team yourself!
Don't forget to leave a review on iTunes and connect with us on social media to let us know what you think of the show.
If you struggle with dry, itchy hair and skin, TRISWIM is perfect for you. Head over to sbrsportsinc.com and use code MOJO23 for 23% off your order! This code is only valid for the next 30 Days so get yourself some TRISWIM today!
To help prevent, heal, and protect yourself from the harsh pool chemicals, upgrade your post-swim hair and skin routine with TRISWIM Premium After-Swim Care, a favorite among master’s swimmers and swimmers of all ages.
TRISWIM is a swimmer-specialized personal care line of shampoo, conditioner, body wash, and lotion that is specifically formulated to gently remove chlorine, salt water, and other harsh pool chemicals while strengthening & hydrating. TRISWIM soothes, repairs & heals the hair and skin with vitamins, botanicals, proteins and Keratin all with fun tropical scents. TRY TRISWIM.
Thank you for listening to Champion's Mojo! If you enjoy the show, we'd be so grateful if you'd leave us a review on Apple.
Masters swimming legend Cav Cavanaugh, an 87-year-old world champion, has been making big waves in the pool for an incredible 80 years! Cav shares with us the secret to his success, which goes beyond just competing – it's all about the camaraderie and friendships he has built throughout his eight decades as a swimmer.
Join us for this heartwarming conversation as Cav learns about breaking a 40-year-old record from his champion swimmer wife, Debbie. They have been supporting each other as a couple in their swimming journeys for decades. This episode is an inspiring testament to how swimming can be a lifelong passion that brings people together, and how age is just a number when it comes to chasing your dreams.
You are sure to be inspired and gain some valuable insights.
If you struggle with dry, itchy hair and skin, TRISWIM is perfect for you. Head over to sbrsportsinc.com and use code MOJO23 for 23% off your order! This code is only valid for the next 30 Days so get yourself some TRISWIM today!
To help prevent, heal, and protect yourself from the harsh pool chemicals, upgrade your post-swim hair and skin routine with TRISWIM Premium After-Swim Care, a favorite among master’s swimmers and swimmers of all ages.
TRISWIM is a swimmer-specialized personal care line of shampoo, conditioner, body wash, and lotion that is specifically formulated to gently remove chlorine, salt water, and other harsh pool chemicals while strengthening & hydrating. TRISWIM soothes, repairs & heals the hair and skin with vitamins, botanicals, proteins and Keratin all with fun tropical scents. TRY TRISWIM.
Thank you for listening to Champion's Mojo! If you enjoy the show, we'd be so grateful if you'd leave us a review on Apple.
Today's guest lost 135 pounds after finally unlocking her own health mystery. Meet Sherry Bogue, a long time member of the St. Pete Masters and avid swimmer. In our conversation, Sherry opens up about her incredible journey, sharing the pivotal moment when she found a doctor who finally listened to her and became an essential part of her transformation.
Join us as Sherry shares her insights on the power of determination, embracing a healthy lifestyle, and the unique and uplifting way she approaches her swimming competitions, as well as the importance of taking small steps to achieve your goals. Throughout this journey, she received immense support from friends, family, and her swimming team, the St. Pete Masters.
You'll be inspired and uplifted with this episode!
If you struggle with dry, itchy hair and skin, TRISWIM is perfect for you. Head over to sbrsportsinc.com and use code MOJO23 for 23% off your order! This code is only valid for the next 30 Days so get yourself some TRISWIM today!
To help prevent, heal, and protect yourself from the harsh pool chemicals, upgrade your post-swim hair and skin routine with TRISWIM Premium After-Swim Care, a favorite among master’s swimmers and swimmers of all ages.
TRISWIM is a swimmer-specialized personal care line of shampoo, conditioner, body wash, and lotion that is specifically formulated to gently remove chlorine, salt water, and other harsh pool chemicals while strengthening & hydrating. TRISWIM soothes, repairs & heals the hair and skin with vitamins, botanicals, proteins and Keratin all with fun tropical scents. TRY TRISWIM.
Thank you for listening to Champion's Mojo! If you enjoy the show, we'd be so grateful if you'd leave us a review on Apple.
Get ready to elevate your swimming performance as we have a powerful conversation with Michael Dellanoce, a multiple-time All-American and all-star swimmer for North Carolina Masters. Michael shares his invaluable insights on approaching a long course swimming season and the key to achieving peak performance in master's meets.
Listen in as we discuss Michael's training regimen, how he balances his swimming career with his work as a software engineer, and who inspires him in the pool. Plus, don't miss the heartwarming moment when he talks about how diving in the water makes him feel. Tune in to this inspiring conversation and learn how you, too, can excel in your swimming career while keeping the joy alive!
If you struggle with dry, itchy hair and skin, TRISWIM is perfect for you. Head over to sbrsportsinc.com and use code MOJO23 for 23% off your order! This code is only valid for the next 30 Days so get yourself some TRISWIM today!
To help prevent, heal, and protect yourself from the harsh pool chemicals, upgrade your post-swim hair and skin routine with TRISWIM Premium After-Swim Care, a favorite among master’s swimmers and swimmers of all ages.
TRISWIM is a swimmer-specialized personal care line of shampoo, conditioner, body wash, and lotion that is specifically formulated to gently remove chlorine, salt water, and other harsh pool chemicals while strengthening & hydrating. TRISWIM soothes, repairs & heals the hair and skin with vitamins, botanicals, proteins and Keratin all with fun tropical scents. TRY TRISWIM.
Thank you for listening to Champion's Mojo! If you enjoy the show, we'd be so grateful if you'd leave us a review on Apple.
We sit down with our very own Maria Parker, co-host of the Champions Mojo podcast and author of the incredible book, Do Tough. Prepare to be inspired by Maria's book launch and the powerful story of winning the Race Across America (RAAM) while grappling with the devastating loss of her sister, Jenny, to brain cancer. Together, we explore the concept of Maria's book, what readers will learn and much more. As always you'll have insights, inspiration and takeaways!
What sets Do Tough apart is the way Maria intertwines the themes of hope, resilience, and perseverance with the story of Jenny's illness and the epic race. The result is a book that is both encouraging and resonant, offering readers a message of hope and a roadmap for dealing with the challenges that life can throw our way. You'll find:
- Details of the founding of Cruzbike, the world's top recumbent road bicycle company.
- Road-tested insights on habit-formation, team-building, leadership, and visualization
- Full-color photos throughout, featuring Parker's family and friends as well as key moments from RAAM
Mentions:
MariaPParker.com
CAL TRI (California Triathlon)
3000 Miles to a Cure
Podcast2Book
Cruzbike
Jeffrey Ritter, Champion's Mojo EP 74
TRISWIM, post-swim hair and skin routine
If you struggle with dry, itchy hair and skin, TRISWIM is perfect for you. Head over to sbrsportsinc.com and use code MOJO23 for 23% off your order! This code is only valid for the next 30 Days so get yourself some TRISWIM today!
To help prevent, heal, and protect yourself from the harsh pool chemicals, upgrade your post-swim hair and skin routine with TRISWIM Premium After-Swim Care, a favorite among master’s swimmers and swimmers of all ages.
TRISWIM is a swimmer-specialized personal care line of shampoo, conditioner, body wash, and lotion that is specifically formulated to gently remove chlorine, salt water, and other harsh pool chemicals while strengthening & hydrating. TRISWIM soothes, repairs & heals the hair and skin with vitamins, botanicals, proteins and Keratin all with fun tropical scents. TRY TRISWIM.
Thank you for listening to Champion's Mojo! If you enjoy the show, we'd be so grateful if you'd leave us a review on Apple.
Imagine if, at 78 years old, you could still swim faster than most accomplished masters swimmers much younger than you are! That's the reality for our guest, David Quiggin, a member of the Palm Beach Masters, who has defied age and expectations in the world of swimming. Join us as this inspiring athlete shares of the secrets behind his impressive performances.
David talks about the significance of having an exceptional coach, his coach Linda Irish Bostic and how this has contributed to his success. We discuss the beauty of a clean dive, the passion that drives David's love for swimming, and his natural talent for the sport. This episode is a must-listen for anyone looking to achieve greatness, whether in swimming or any other area of life. Learn from this champion's wisdom and experience, and be inspired by his incredible accomplishments!
If you struggle with dry, itchy hair and skin, TRISWIM is perfect for you. Head over to sbrsportsinc.com and use code MOJO23 for 23% off your order! This code is only valid for the next 30 Days so get yourself some TRISWIM today!
To help prevent, heal, and protect yourself from the harsh pool chemicals, upgrade your post-swim hair and skin routine with TRISWIM Premium After-Swim Care, a favorite among master’s swimmers and swimmers of all ages.
TRISWIM is a swimmer-specialized personal care line of shampoo, conditioner, body wash, and lotion that is specifically formulated to gently remove chlorine, salt water, and other harsh pool chemicals while strengthening & hydrating. TRISWIM soothes, repairs & heals the hair and skin with vitamins, botanicals, proteins and Keratin all with fun tropical scents. TRY TRISWIM.
Thank you for listening to Champion's Mojo! If you enjoy the show, we'd be so grateful if you'd leave us a review on Apple.
Can you imagine becoming a multiple national champion and world and national record holder in swimming while battling breast cancer and raising triplets, which were born to our guest as 41 year old full time attorney?! That's exactly what our guest, Karen Einsidler, has accomplished in her incredible journey. This 67 year old champion joins us as we dive into her inspiring story of resilience, love for the sport and indomitable spirit. These have helped her overcome numerous obstacles. Karen is a member of the Sarasota Sharks Masters and multiple time world and national record holder.
In our conversation with Karen, we discuss the importance of having a joyful attitude towards swimming, admiring other swimmers, and the power of mindset. Her unwavering dedication is a testament to the fact that anything is possible with the right approach. Don't miss this opportunity to be inspired by Karen's extraordinary journey and learn valuable lessons from a true champion.
Support the showTRISWIM protects your skin and hair from chlorine damage with a swimmer-specialized personal care line of shampoo, conditioner, body wash and lotion that gently removes pool chemicals and saltwater, while hydrating and strengthening your hair and skin. Say goodbye to dryness and itchiness. Visit www.sbrsportsinc.com and use code MOJO23 for 23% off. Hurry, offer ends in 30 days. Get TRISWIM today!
Thank you for listening to Champion's Mojo! If you enjoy the show, we'd be so grateful if you'd leave us a review on Apple.
You'll gain inspiration from Champion Tara Mack's positive and adventurous mindset, as she tackles a new swimming challenge, her first-ever 200 Fly, with a lighthearted and determined approach, reminding us that sports should be enjoyed and approached with a "why not?" attitude. You are sure to get a kick out of the fact that Kelly caught Tara behind the blocks just moments before this big swim.
T-Mack (Tara's nickname) emphasizes the importance of sticking to her race plan, focusing on technique in the first hundred, staying strong in the last two 50s, and giving it her all in the final stretch. Her mindset of embracing the challenge and not being overwhelmed by the potential pain of the race is refreshing.
She encourages others attempting their first 200 butterfly to simply go for it, highlighting that it's just master swimming and meant to be enjoyed. The interview showcases her determined yet lighthearted approach to competition, leaving listeners with a valuable lesson in maintaining a positive attitude and having fun as opposed to being too worried about performance.
Tune in for this short but refreshing and motivating interview. And let us know if you are attempting your first-ever 200 fly. Wait! Is it 200 Fly week on Champion's Mojo?
Support the showThank you for listening to Champion's Mojo! If you enjoy the show, we'd be so grateful if you'd leave us a review on Apple.
Today's guest, Brodie Hynes, is flowmazing! He's an MIT graduate who studies hydrodynamics, is a coach and a national champion swimmer himself. Brodie shares insights and tips on swimming the 200 butterfly event, emphasizing the importance of not being afraid it and maintaining a smooth and flowy technique. You will also learn what throttling means, as Kelly and Maria did.
He also discusses training strategies and some valuable sets to help anyone prepare to swim this grueling event. The conversation highlights Brodie's sense of humor and his perspective on diving into the water as a rewarding experience.
Listeners will gain valuable swimming advice and enjoy Brodie's witty and engaging personality. Witty Wordplay:
- Flowmazing: Reflect the seamless and amazing flow of movement in the water during swimming.
- Hilarifamilish: Highlight the humorous and family-like atmosphere that brings joy and laughter to swimming practices and meets.
- Throttlesplash: Emphasize the powerful and energetic splashing that occurs when swimmers throttle through the water with different speeds.
- Team Chit-Champion: Capture the camaraderie and playful banter that takes place among teammates, elevating the team spirit to champion levels, while sometimes creating stuff that sounds good if people don't volunteer it .
Sets that may help you build yourself up for a 200 fly:
10 x 50 fly with 30 seconds rest between each
10 x 100 alternate fly and free with 30 seconds rest between
10 x 100, 75 free 25 fly with only 15 seconds rest and hold the same pace.
And remember, if you sign up for it, then you should believe you can do it!
Support the showThank you for listening to Champion's Mojo! If you enjoy the show, we'd be so grateful if you'd leave us a review on Apple.
Can this former overweight chef convince you to do an Ironman? We delve into the captivating story of 38-year-old Will Liebig, a former chef who went from weighing 300 pounds to becoming a high-performing Ironman triathlete. Now he weighs a lean 174 pounds! Will's journey of transformation and inspiration is nothing short of remarkable as he shares his insights, tips, and lessons learned from his incredible journey. Whether you're a seasoned athlete, a fitness enthusiast, or someone seeking motivation to overcome personal challenges, this episode is a treat. And it might inspire you to do great things with your cooking!
Will's best Ironman time (so far) is 9 hours and 15 minutes. According to TriGearLab, the average Ironman time for men is 12 hours and 38 minutes, and the average Ironman finish time for women is 13 hours and 35 minutes. Since improving his swimming leg of the triathlon as a member of Swim Melbourne Masters, Will has become even better as a well-rounded triathlete.
Discover how commitment, consistency, and a supportive community helped Will achieve his goals and how he navigated the rough patches along the way. Don't miss out on this inspiring conversation that will ignite your own champion's mojo.
You'll hear:
- What motivated Will to drop over 100 pounds
- Best advice for getting in shape
- Ironman Chef's approach to healthy but delicious eating
- How having patience pays off in the Ironman game
- How grandparents and an uncle played a role in his life
- The power of love (not just the love of Lane 4)
- Overcoming grief and alcohol
- About body dysmorphia
- Recipe for homemade mayonnaise
- "Plating" explained
- Eternal song choice "People Are Crazy" by Billy Currington
Photo Courtesy of Will Liebig after completing the 2023 Boston Marathon
Support the showThank you for listening to Champion's Mojo! If you enjoy the show, we'd be so grateful if you'd leave us a review on Apple.
Discover the remarkable story of Diann Uustal, a 76-year-old multiple world record holder in masters swimming, as she shares her inspiring journey as she heads into major back and neck surgery this very week. Diann is a member of the Sarasota Sharks Masters Team and from breaking records in challenging events to swimming through constant pain, Diann's unwavering mindset and faith will leave you in awe.
Hear her discuss her training schedule, overcoming obstacles, and setting new goals, including her determined comeback at age 80 after recovery from surgery. This brief but powerful interview will ignite your own resilience and leave you inspired to chase your dreams. Tune in to this must-listen episode and witness this champion's spirit firsthand.
Support the showThank you for listening to Champion's Mojo! If you enjoy the show, we'd be so grateful if you'd leave us a review on Apple.
Can the 200 Breast be made easier? National Champion Breaststroker Michael Aubrey of Palm Beach Masters thinks so! In this episode, he shares some of the best advice we've ever heard for swimming the 200 breast and more. Listeners will learn about Michael's daily practice routine, a combination of dry land and wet training, having the right coach, and seeking guidance from experienced individuals to achieve success in any activity.
You will also discover the importance of little tips and techniques, consistency, and staying focused in sports and other aspects of life. For those who didn't grow up doing breaststroke, Michael reassures them that it's not impossible to learn with practice, perseverance, and a growth mindset. He also provides valuable insights on how to swim a 200 breaststroke, including the cadence, pacing, and energy conservation for the last 50 meters. Listeners can even learn Michael's specific cadence for the 200 breaststroke, which can serve as a helpful reference to improve their swimming technique and even help Kelly set a record.
Support the showThank you for listening to Champion's Mojo! If you enjoy the show, we'd be so grateful if you'd leave us a review on Apple.
Ready for some quick Champion's Mojo? 37-year old Sarah Swoch, a Masters swimmer for St. Pete Masters (since the age of 18) joins the show right before her 100 butterfly at YMCA Masters Nationals. Sarah shares her love for the Masters swimming community and her training routine, which includes swimming five to six times a week and rock climbing twice a week. She also talks about her career as an eighth-grade science teacher, the importance of promoting science education and how we can use science to swim faster. Finally, Sarah answers the question we always want to know, what goes through your mind when you dive in the water?.....It's short and sweet, give it a listen!
Support the showThank you for listening to Champion's Mojo! If you enjoy the show, we'd be so grateful if you'd leave us a review on Apple.
Ready for some Mojo from Adam Ritter, a member of the Palm Beach Masters and a 37-year-old world record holder? We caught up with Adam on deck at the YMCA Masters Nationals, where he dominated with six gold medals in his first short course meet since before the COVID break.
Discover the swimming strategies and energy management techniques that Adam uses as a multiple-time national champion and world record holder. Ritter shares his approach to racing, emphasizing the importance of managing his race and avoiding exhausting himself too quickly. He also discusses his training regimen, which involves swimming and weightlifting, and focuses on technique and quality.
Ritter reflects on his family's legacy of swimming success but notes that he did not feel pressured by his world-class swimming parents. His parents allowed him to excel in the sport and discover it on his own terms. Hear why Adam is inspired by 78-year-old fellow teammate Dave Quiggin in the pool! Give it a listen to find out...
The picture shows Adam with his parents James and Susan Ritter, taken by Kelly Palace at the 2022 Masters Summer LC Nationals.
Support the showThank you for listening to Champion's Mojo! If you enjoy the show, we'd be so grateful if you'd leave us a review on Apple.
Kelly and Maria dive into the question of whether swimming gets easier, and share their personal experiences and insights on overcoming challenges in the water. From breathing techniques to mindset shifts, learn practical tips to improve your swimming performance and make your time in the water more enjoyable.
Whether you're a beginner or an experienced swimmer, this episode offers valuable wisdom and inspiration to help you enhance your swimming skills and dive deeper into your swim adventures. Don't miss out on this compelling conversation that will leave you itching to jump in the pool and see if you can make swimming fast easier!
Topics:
-Air hunger
-Swim/Run comparisons
-Olympic Swimmers like Alex Walsh (our photo model for this episode's artwork) make swimming look easy, but is it for them?
-Is fast swimming easy?
-Overheard on deck?
-How do you feel like a mermaid?
-Why you should warm up your lungs
-Takeaways
Support the showThank you for listening to Champion's Mojo! If you enjoy the show, we'd be so grateful if you'd leave us a review on Apple.
This episode is about the impact of emotions on athletic performance and how using the most powerful positive emotions can make you perform your best! Kelly and Maria agree that an athlete's (or any kind of performer's) emotions before an event, can impact their results in a big way.
Positive emotions such as love, gratitude, and compassion produce oxytocin and norepinephrine, which make us feel good and powerful, while negative emotions such as fear, guilt, and shame produce cortisol and make us feel down and negative.
You'll also hear about the idea of using positive emotions to enhance performance, such as the idea of thinking of 10 positive emotions to evoke before a race to uplift you. And learn tips for getting rid of negative thoughts.
Here are topics in the show:
- Posture, facial expressions, and body language can predict who will win a race as Kelly observed at 2023 Women's NCAA Swimming Championships.
- Positive emotions like love, gratitude, and compassion can produce oxytocin and norepinephrine and enhance performance.
- Negative emotions like fear, guilt, and shame can produce cortisol and reduce performance.
- Episode #200 references the interview with top-notch masters coach Mark Kutz who says you better love swimming and working out.
- The idea is based on Biologist Bruce Lipton's work from his book The Biology of Belief and the global Human Affectome Project which studies emotions and performance.
- Experts believes that what's in your mind impacts your performance.
- Maria can tell how a workout will be based on how she feels before it.
- Fear can be useful to amp you up, but being overly fearful can hurt performance.
- Changing negative thoughts to positive ones can change your whole day. Try fake it until you make it.
- Having a history of success can make competition fun, but a series of poor performances requires changing your thoughts to perform better.
Support the show
Thank you for listening to Champion's Mojo! If you enjoy the show, we'd be so grateful if you'd leave us a review on Apple.
Support the showThank you for listening to Champion's Mojo! If you enjoy the show, we'd be so grateful if you'd leave us a review on Apple.
If you want to take your swimming to new heights this interview is for you! You'll hear great stories, tips and advice for getting faster from the extraordinary Masters Swim Coach Mark Kutz, of NOVA Aquatics of Virginia. Join Kelly and Maria for the 200th episode of Champion's Mojo!
Just a few of the topics and stories:
1) A new masters swimmer that has gone from barely being able to swim to darn fast!
2) The 3 most important things Masters Swimmers need to be doing
2) Why just swimming laps may be hurting your progress
3) What kind of sets that will make you faster for longer races
4) A mile that Coach Kutz swam where a piano fell on his back
5) The importance of enthusiam
6) The history of broken-mile-Friday
7) (Almost) everything you need to know about this magical swim coach, Mark Kutz!
8) And as always.....Kelly and Maria wrap the interview with their popular TAKEAWAYS!
Coach Kutz has been coaching with NOVA Aquatics of Virginia in the Richmond Virginia area since 2002 and before that with many of the top clubs in the Richmond area, coaching both youth and Masters swimmers for decades. Mark swam at the division 1 level at VCU and earned a degree in Health and PE and was captain of the swim team his last two years. Mark has coached many US National Masters Champions as well as world-record holders.
He's also a Masters Swimmer himself. What Mark’s resume doesn’t officially show is that he’s encouraged and inspired young kids in the NOVA program who have gone onto be Olympic Champion’s and while he wasn’t the “coach of record” he worked with these champion’s when they were developing.
Mark is a certified level 4 US Swimming coach. In 2012, he won USMasters swimming’s Kerry O’Brien Coaching award, which is given in recognition of coaches who have done a great job in building strong USMasters membership in local communities. He has contributed regularly to the US Masters Swimmer magazine.
Support the showThank you for listening to Champion's Mojo! If you enjoy the show, we'd be so grateful if you'd leave us a review on Apple.
This episode is a great Q & A on how to improve your starts off the block with some very basic information, and some lesser discussed deep dives on the topic to give you an advantage in your next race.
- Multiple tips for how to improve your pool starts and when to go to the block
- When the heat before yours finishes, you will hear three short whistles, and then one long whistle. The long whistle indicates that you can step onto the block.
- Once you are on the block, curl your toes around the front edge, and when they say "swimmers take your mark", lean forward.
- For Masters you don't have to start on the top of the block; you can start on the edge of the pool or even in the pool.
- Some pools have a starting wedge behind the block, which is similar to what is used in track and field.
- When starting, swimmers want to push off with their feet and extend their arms to create momentum.
- The goal of a good pool start is to have a long and fast glide underwater, which saves time.
- It’s recommended to practice starting with a coach or experienced swimmer, and filming yourself to see what you can improve.
- Experts suggests doing dryland exercises to improve your strength and explosiveness off the block, such as box jumps, squats, and lunges.
- They discuss how the start is the low-hanging fruit for improving swim times.
- Getting a good start is important because it sets the momentum for the race.
- Swimmers should aim for a streamlined entry into the water to reduce drag and cut off seconds from their time.
- The best way to improve starts is to practice regularly, and even doing one start after each practice can lead to significant improvements.
- The minimum starting depth for any start is five feet eight inches of water to prevent injury.
- We touch on the issue of goggles falling off during races, and the best advice is to get them off as soon as possible if they become a hindrance.
Support the showThank you for listening to Champion's Mojo! If you enjoy the show, we'd be so grateful if you'd leave us a review on Apple.
Masters Swimmers, so many tips to help you get faster in your next meet is in this episode! Whether you are experienced or new to Masters swimming there are many gems for improvement from this stellar swimmer and coach with a contagious passion for the sport. And if you've ever thought about swimming with your local Youth Swim Team, this episode is for you!
Masters World and National record holder Eric Christensen has been training with a "kids" team for 20 years and it pays off for him in a big way. He loves to swim six days a week and workout with weights five days a week. His work ethic will inspire you and his advice on getting faster isn't just from his own experience, because he's also a swim coach.
Support the showThank you for listening to Champion's Mojo! If you enjoy the show, we'd be so grateful if you'd leave us a review on Apple.
Masters Swimmers, have you ever swum faster in practice or alone than in a meet, or when it was time to put it all on the line? Have you been overly worried about how your stroke looks, the piano falling, or that you don't look the part? Then Kelly's and Maria's conversation today will be of value to you! While swimming is a technique driven sport, sometimes that can be taken too far. A few discussion topics in this episode:
1) Kelly's practice set of 500s where she went faster than in a recent meet
2) Masters Superstar Kurt Dickson's imperfect stroke
3) NCAA Historic Speedster Jordan Crooks' unique stroke
4) ACC 200 backstroker swimming 1:54 with an odd stroke
5) Definition of character as it applies to this topic
6) An update on Maria's flip turns
Join Champion's Mojo, get your mojo working and swim like no one is watching!
Support the showThank you for listening to Champion's Mojo! If you enjoy the show, we'd be so grateful if you'd leave us a review on Apple.
Swim Ft. Lauderdale Masters Team (SFTL) is one of the largest and best masters swimming programs in the nation. Esteemed Head Swim Coach Marty Hendricks gives only one award each year, "The Clyde Akbar Spirit Award". In this interview you'll meet the man behind the award, Clyde Akbar himself. Clyde's life reads like a page-turning novel, starting with being thrown off a cliff into the sea at age 12 as his intro to swimming. Clyde's mother was murdered when he was only 13, causing him and his 7 siblings to be scattered around the globe from their home country of Trinidad.
Clyde then landed in the US and joined the US military at age 17, later receiving a Purple Heart Award for his service in Vietnam, and that's just the beginning of his story. Swimming and Violin came later in his life after a 27 year "tough career" as a probation officer and being one of few blacks (during his tenure) to graduate from Loyola University with a degree in Criminal Justice after earning his GED in the military.
Then after retiring Clyde moved to Ft. Lauderdale, learned to swim and fell in love with Masters Swimming in his sixties. He also learned violin late in life and still takes lessons with kids!
You'll be inspired and entertained by this man of faith, determination and love for life- a man who, "doesn't quit (that easy)". Be sure to stay until the end for Kelly and Maria's insightful takeaways from Clyde's interview.
Support the showThank you for listening to Champion's Mojo! If you enjoy the show, we'd be so grateful if you'd leave us a review on Apple.
Join dedicated Masters Swimmer Lindsay Price, Captain, SpaceX Falcon Ark Recovery Vessel, for this riveting interview on Champion's Mojo and learn about how she (mostly) swims seven days a week, breaks glass ceilings in the maritime industry, and lives on a ship for 28 days at a time!
This remote interview took place while Lindsay was captaining a ship heading east of the Bahamas to recover a SpaceX rocket that was about to be launched into space. She describes watching rocket launches and the excitement of seeing boosters land on the barges she places with her tug boat. Lindsay also chats about splitting her time between Houston and Cape Canaveral, shares her journey to becoming a captain, and advocating for women in the maritime industry. Finally, she talks about her love for swimming, how it has been a constant in her life, her dedication to swimming, and how she thinks it may have played a role in her getting hired at SpaceX!
If you enjoy learning about the intersection of different disciplines and the stories of remarkable individuals, then this show is for you. Listen and get your mojo working!
Support the showThank you for listening to Champion's Mojo! If you enjoy the show, we'd be so grateful if you'd leave us a review on Apple.
Masters swimmers, are you ready for an engaging and fun discussion between Kelly and Maria, about the topic of flip turns in swimming and how it can relate to life? You'll find today's show relatable whether you are an experienced swimmer, or brand new to flip turns!
One of the best parts of the podcast is the story that Maria shares about her struggle with flip turns, and then Kelly helps break it down into different parts, providing an example of how to approach learning a flip turn. You'll also hear tips and advice on how to improve flip turns and make them more efficient.
Another great aspect of this show is how the Kelly and Maria relate flip turns to life, discussing how the ability to adapt and learn new things is important in both swimming and everyday life. They also touch on the importance of patience and persistence in mastering new skills, and how it can help build confidence and self-esteem.
We hope you'll find this show an enjoyable and informative listen, with a good balance of personal stories, practical advice, and insights into the broader themes of personal growth and development. We love masters swimming!
Support the showThank you for listening to Champion's Mojo! If you enjoy the show, we'd be so grateful if you'd leave us a review on Apple.
Champion's Mojo is all-in on the love of Masters Swimming and Masters Swimmers! In this episode we share with you a big CELEBRATION, why we are in love with our upcoming guests and the future topics that will take your swimming to the next level, whether you are elite or brand new to masters swimming! Join Kelly and Maria for this 5-minute trailer of what's coming up and a Valentine's wish for you!
Support the showThank you for listening to Champion's Mojo! If you enjoy the show, we'd be so grateful if you'd leave us a review on Apple.
Champion's Mojo's guest is elite swim coach Abbie Fish, the founder of Swim Like a Fish, a virtual swimming coaching business. Tune in to hear Abbie's advice for setbacks and other important topics like:
-Cross Comparisons of performance
-How relationships can change
-Champions are us, not others "out there"
-Your coach should be "others focused"
-Iron deficiency in athletes and much more!
ABOUT ABBIE:
Abbie has over 25 years of experience in competitive swimming with 10+ years of elite coaching. Abbie was a six-time US Olympic trials qualifier, SEC finalist, NCAA qualifier, and two-time USA junior National Champion. Abbie has a BS and MS degree in exercise science from the University of Georgia. Abbie has worked with thousands of swimmers, including over 100 Olympians and Paralympians, through virtual coaching clinics, conferences, camps and lessons. Abbie is a consistent speaker at National and International Swimming Conferences, is the sports science consultant for the USA Paralympic swim team and Swimming Singapore and a professed swimming nerd. There are many gold nuggets for everyone in this interview.
Some of the biggest influences on Abbie’s swimming and coaching career include Abbie’s club coach, college coach and Olympic Coach Jack Bauerle, and Abbie’s mother who was heavily involved with the Red Cross swimming lessons.
Support the showThank you for listening to Champion's Mojo! If you enjoy the show, we'd be so grateful if you'd leave us a review on Apple.
Arguably one of the greatest swim coaches of all time, Bob Bowman, 5X Olympic Coach, Head Coach at Arizona State University and Michael Phelps' Coach asks 5 things of his athletes. Enjoy this quick mojo from a legend!
To hear the full interview listen to the episode HERE
Support the showThank you for listening to Champion's Mojo! If you enjoy the show, we'd be so grateful if you'd leave us a review on Apple.
2020 Olympic and Stanford Head Women's Swim Coach Greg Meehan, 2-minute micro mojo flashback) on how champions change and how he's changed as a coach. Listen to the full episode here. https://www.championsmojo.com/episodepage/gregmeehan86
Support the showPlease leave us a review on Apple, so others can find us!
https://www.ChampionsMojo.com/ for all things Champion’s Mojo.
Finally, we’d love to hear from you at hello@championsmojo.com
Kelly and Maria give you 22 Takeaways from 2022 To Ring In Your New Year. They share the best nuggets from experiences and interviews with champions throughout the year.
Support the showPlease leave us a review on Apple, so others can find us!
https://www.ChampionsMojo.com/ for all things Champion’s Mojo.
Finally, we’d love to hear from you at hello@championsmojo.com
When things are serious, lighten the mood with fun says Dr. Lynette Charity, a retired Anesthesiologist and now a stand-up comedian and speaker. You'll love this micro-mojo flashback from the full episode here: https://www.championsmojo.com/episodepage/lynettecharity90
MORE ABOUT DR. LYNETTE CHARITY
Lynette Charity, MD, is a medical expert and Board-Certified in Anesthesiology with over 40 years of experience. She’s also a keynote speaker, humorist and author.
As a young girl growing up in the segregated South, Lynette dealt with discrimination on her path to becoming a medical doctor. She persevered and now wants to “wake people up” to go after their dreams through sharing her story of overcoming obstacles of racial bias, gender bias and age bias. She often uses humor to deliver her message
Support the showPlease leave us a review on Apple, so others can find us!
https://www.ChampionsMojo.com/ for all things Champion’s Mojo.
Finally, we’d love to hear from you at hello@championsmojo.com
In just two minutes you'll hear some advice for when road blocks come up, from Olympic Icon Amanda Beard, and how to turn those into confidence. This is a micro-mojo flashback from Amanda's full interview, Episode #139 which can be found here: https://www.championsmojo.com/episodepage/amandabeard139
Amanda Beard is a decorated American swimmer who qualified for four consecutive Olympics from 1996 to 2008, earning a total of seven Olympic medals. She set a world record in the 200-meter breaststroke in 2004 at US Olympic Trials, then became the Olympic Champion in that event in Athens a few months later.
Besides being an NCAA Champion for the Arizona Wildcats and a 2X Pan Pac Champion, she was named a co-captain of the U.S. women’s Olympic swim team in Beijing in 2008. She’s been a model gracing the pages of some of the world’s biggest magazines and has been a TV sports correspondent.
As a young woman, Amanda battled bulimia, body dysmorphia, depression and drug use throughout her swimming career, as described in her 2012 memoir In the Water They Can’t See You Cry.
Since retiring from competition, Amanda has been busy teaching children to learn to swim through Beard Swim Co., a swim school in Gig Harbor, Washington, which she founded in 2017.
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Two powerful tips in two minutes of this micro-mojo on how to deal with pain in a race from World Champion, World Record Holder (200 scm Freestyle) and Olympian for Hong Kong, Siobhan Haughey.
Siobhan is a citizen of Hong Kong and has represented Hong Kong in the Olympic Games. She is a double Olympic Silver Medalist in the 2020 Olympic Games, was the world champion in 2021 and set the world record in the women's 200 freestyle (scm). She swam in the NCAA while attending the University of Michigan, where she was a 14-time All-American and 15-time Big 10 Champion. She still holds University of Michigan school records in the 200 free and IM.
This episode is a flashback from her full interview which can be found here: https://www.buzzsprout.com/1273526/7253071
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3 minutes to relieve your anxiety from wellness and high performance coach Nordine Zouareg, author of the book Inner Fitness. This clip is a flashback from the full episode which you can find here: https://www.championsmojo.com/episodepage/nordinezouareg127?rq=nordine
Nordine Zouareg is a French-American fitness personality, high-performance coach and author who has won Mr. France, Mr. Europe, Mr. World and Mr. Universe. He was a sickly infant, with a birth weight of two pounds. Poor health played a huge role in his childhood, resulting in a lot of spinoff problems, such as bullying. During his teens, he focused on becoming a gymnast, eventually finding bodybuilding and earning his first national title in 1985. He went on to win Mr. Universe twice - in 1986 and 1988.
Today he is an author and promotes his “mind over body” philosophy.
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4 minutes of mojo from Olympic Champion Mary T. Meagher Plant who talks about how a big loss has haunted her in this flashback.
She is a swimmer who broke the mold in how fast one can swim butterfly, earning her the nickname Madame Butterfly. She broke the world record five times and held it for 21 years -- 35 years after her top swim performances, her world record time would have still made all Olympic teams including 2008, 2012 and 2016. In the full interview, she shares advice for people who are currently dealing with their dreams being postponed or not living up to what they expect.
Check out the full episode here https://www.championsmojo.com/episodepage/marytmeagher62?rq=mary
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10 Quick Tips to Shut Down Stress: Micro Mojo, Episode 183
4-MINUTES of micro-mojo to help you manage stress going into the holidays!
This is the best of episode 124. Listen to the full episode here https://www.championsmojo.com/episodepage/shutdownstress124
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Barbara Hernandez, World Open Water Swimmer of the Year (2020) is known as the Ice Mermaid. She recently broke two world records in some of the world's most dangerous waters. From deadly ice water temperatures to poisonous creatures she has encountered in open waters, she shares how she manages to excel at ice and extreme open water swims. Discussing an event she finished without the use of her one leg after a Man-o-war jellyfish attack. Barbara also shares with us how she sets no limits on herself, trains for these glacier swims, how her body responds to the cold water, and the benefits she experiences.
Barbara is from Santiago, Chile, and is on a mission to inspire others to dream big. She’s on a journey to swim in all seven of the world’s seas. She has accomplished many records in the open water swimming world, breaking two in some of the worlds most dangerous waters. In our discussion with today’s champion, we hear from her how she prepares her mind and body for things most of us wouldn’t even dream of attempting! Tune in for today’s episode of Champion’s MOJO!
Key Points From This Episode:
- How Barbara got the nickname Ice Mermaid.
- How she prepares, mentally and physically, to swim in the cold glacier waters.
- How they monitor her temperature and cardiac activity.
- She shares other ice swimmers that have inspired her.
- The longest time she’s spent [swimming] in cold water.
- How cold water affects her, and the benefits she experiences.
- The difference between swimming in cold versus warm water.
- The role focus plays in her preparation for cold water swimming.
- How they discern when she’s had enough cold; preventing hypothermia.
- She tells us about some of the dangerous creatures she’s come across while swimming.
- She shares her personal why behind her goals.
- Obstacles she’s overcome and how she navigates these challenges.
- Her advice to someone who wants to dream big.
- How she deals with fear.
- What’s next for Barbara.
- She tells us about the Winter Swimming World Championships.
- More about her dream and where it started.
- Barbara’s rapid-fire answers!
- Maria and Kelly share impactful takeaways from the interview with Barbara.
“For me, these swims, in the cold water, in the long distances, in the most dangerous places is my opportunity to talk about the importance of dreaming big and giving our hearts and actions to those dreams.” — Barbara Hernandez
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What this Olympic Champion and the majority of champions and Olympic Coaches say is the Key to Success: Cody Miller explains in this MOJO MINUTE flashback.
Cody Miller is a professional American swimmer who won gold and bronze medals at the 2016 Olympic Games. He also has six World Championships medals, has set eight American records and had a stellar NCAA career at the University of Indiana.
Here's the full interview: https://www.championsmojo.com/episodepage/codymiller41
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Is there a comparison monster lurking in your mind? Comparison is the thief of joy, but it’s also the thief of confidence. Kelly and Maria give us 7 practical solutions to crushing the bad habit of comparing yourself
What are your triggers that make you compare yourself?
- Talent? It happens when you compare your abilities to another person’s gifts. Therefore, you don’t notice your uniqueness and get disappointed when you can’t do what another person can do.
- Financial resources? This is where you start comparing yourself to others in terms of financial capabilities.
- Career or Entrepreneurs pursuits comparison? Here you compare your success to someone who has been in the industry for more years and is, therefore, more successful. Or a person who has just started their career and has achieved more than you.
- Social influence? Involves comparing yourself to someone who has more friends, followers, or subscribers online.
- Personal stories or journeys? This is where you feel inferior to someone else because their personal or career story is more exciting or inspiring.
- Physical Strength, beautify or Performance?
- Tune in and hear 7 strong solutions for getting more joy and more confidence without comparing yourself to others.
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Linda Irish Bostic, 2022 US Masters Swimming Coach of the Year reveals some great mojo in her interview. You are going to love the concept of brain dumping this champion shares and so much more to help make you a champion!
- Head Coach of Palm Beach Masters (PBM).
- Extraordinary Coach of the Palm Beach Masters with 500+ registered USMS members!
- 2022 USMS Coach of Year. Currently 12 FINA world, 28 usms national records 5 usms relay. 491 Top Ten Award
- USMS Certified Level 4 Coach.
- Dan Lotano’s Coach,
- Earned the USMS 2016 Kerry O'Brien Coaching Award.
- Swam competitively for 15 years in my younger days.
- Swum for 3 Olympic Coaches, Paul Bergen & Eddie Reese.
- Best time in 500 yd freestyle of 4:40.79 in 1980.
- Olympic Trial finalist
- 3 time U.S. National Swim Team Member,
- 3X Time All-American, University of Florida
- NCAA Championship Team title (1982) UF
As a master's coach Linda has obviously been at the elite level and while she’s been a busy masters coach as a Masters Swimmer Herself she has earned All-American Honors in 16 different seasons in both pool and open water, earning the most elite All-Star Honor for open water!
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Finally, we’d love to hear from you at hello@championsmojo.com
In this quick flashback, Desmond Dunham, as he’s known to many, Coach Dez, asks us a powerful question that will inspire you!
Coach Dez is a nationally-renowned running coach, mentor, Under Armour Coach Ambassador and the author of the newly released book, Running Against the Odds. Coach Dez is a nationally acclaimed track and field and cross-country coach who has been teaching, mentoring and coaching in the Washington, D.C. Metropolitan area for over two decades. He’s also the founder of Kids Elite Sports which offers summer sports camp and youth sports training. This camp has positively affected nearly 800 students.
Catch the full episode at www.championsmojo.com/episodepage/desmonddunham129
https://www.coachdezdunham.com/
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If you are an athlete, parent, or someone who is trying to keep multiple balls in the air successfully, you’re going to want to stick around and get some Mojo from today's guest. In this episode are joined by marathon swimming champion Morgan Filler. Morgan’s accomplishments include being a former member of the US National Open Water Team, spending five years on the FINA World Cup Marathon Pro Swim Circuit, winning the 28.2-mile swim around Manhattan, and Morgan becoming an honorary member of the International Marathon Swimming Hall of Fame. She's also a coach, a mother, and, after creating her own swimsuit line See Her Swim, an entrepreneur. Today she shares her story with us. From the value of ingenuity to achieving balance in her life, and learning to love her body as it is, tune in to hear some of the profound lessons this inspiring champion has learned throughout her career!
Key Points From This Episode:
- An introduction to the impressive career of Morgan Filler.
- A race in Argentina that was one of the most overwhelming experiences of Morgan’s life and how she got through it.
- What she learned from this experience in terms of ingenuity.
- How she applies this lesson to other aspects of her life.
- The inspiration and vision behind her swimsuit line See Her Swim.
- The ‘Aha!’ moment that propelled her into starting this business.
- How Morgan’s greatest obstacle was getting too wrapped up in competition and not having a balanced life.
- Morgan’s definition of success for her company.
- Strategies and routines that make Morgan successful and how she makes herself feel alive.
- Her approach to nutrition and sleep and how she values downtime.
- Morgan’s views on what it takes to be a female athlete and how she grew to love her body as it is.
- Learn fun facts about Morgan in the sprinter round of fun questions!
- Listener's favorites key takeaways from our hosts
Morgan Filler on LinkedIn
See Her Swim
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Finally, we’d love to hear from you at hello@championsmojo.com
Need a quick confidence boost? This nugget of mojo from World-class confidence coach to multiple olympians, Christen Shefchunas, will do the trick!
Christen Shefchunas is a professional Confidence Coach who works with athletes who are Olympians, World Champions and NCAA All Americans, as well as high school athletes. As a former Division I head coach, Christen watched too many women miss out on their potential because of their lack of confidence. Realizing that there was a significant lack of resources for these athletes, Christen left her 16-year coaching career and started Coach Christen, a business focused on helping female athletes.She is the creator of Confidence Nuggets, a bracelet line created to remind women of their truth and she is the author of 30 Days to Confident: A 30 Day Confidence Challenge for Female Athletes.
For the full episode https://www.championsmojo.com/episodepage/christenshefchunas125
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Kelly and Maria break down 10 Lessons they take from Katie Ledecky's traits, actions, history and performances, and how we can use these in our everyday lives to be our best. Katie Ledecky is arguably the most prolific female champion in competitive swimming with seven Olympic gold medals and 19 world championship gold medals under her belt. What has gotten her to this point? She's a true champion in and out of the pool and this episode's 10 lessons will inspire you, entertain you and may even make you a bigger Katie Ledecky fan than you already are.... or a new one, if you are not.
Join us as we take the time to learn from Katie Ledecky and hear what we think gives her mojo!
Key Points From This Episode:
- Learn some interesting facts about Katie and her background in the sport.
- Highlights of her accomplishments as a competitive swimmer.
- How she genuinely enjoys training and competing.
- Her ability to change and adapt while training and competing.
- An outline of the various changes Katie has made to remain competitive.
- Why being hard working and passionate is essential to her success.
- Katie’s ability to overcome obstacle that she faces.
- An example of her ability to push herself and adapt within the pool.
- Why we think her sportsmanship is an important factor in her success.
- A moment where Katie displayed true sportsmanship.
- The thing we love most about Katie
- The various ways she gives back to the sport.
- The character trait she is most known for among her peers.
- How she is constantly learning in order to maximize her performance.
- What might help Katie deal with the immense pressure of being a world-class swimmer and celebrity.
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Finally, we’d love to hear from you at hello@championsmojo.com
Emma Weyant loves training and racing difficult practices and events. Is it her secret weapon?
2020 Olympic Silver Medalist Emma Weyant joins the Champion's Mojo podcast to talk about her recent swimming reset, her love of hard training, her new training group and you'll also hear her thoughts on consistency, pre-race routines, who inspires her and the five words that describe her life!
More About Emma:
Emma is one of the top women in US swimming right now, hitting the 2020 Olympic Podium with a silver medal in the 400 IM in her first major International meet. She’s from Sarasota, Florida, where she swam for the Sarasota Sharks since the age of nine and after 1 year at the University of Virginia, she’ll now be swimming for the University of Florida.
Besides swimming the individual medley events Emma is a talented freestyler as well and was the runner-up women’s 2022 NCAA Champion in the 500 freestyle. She’s an ambassador for Swimoutlet and sponsored by Arena. In this engaging and informative interview find out more about this champion’s mojo!
Photo Credit Mike Lewis.
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Quick MOJO from Olympic Champion Aaron Peirsol on Evolving from Intensity
Aaron Peirsol is a three-time Olympian and seven-time Olympic medalist -- and five of those medals are gold. Aaron has been retired from swimming for a decade, but still cares very much about the sport. He is involved with several great causes, including being an ambassador for the Global Water Foundation and the Surfrider Foundation. He is also a spokesman for Oceana, which is the largest international ocean conservation and advocacy organization in the world.
Catch his full episode here https://www.championsmojo.com/episodepage/aaron-peirsol120
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Whether you are an experienced open water (OW) swimmer or a complete rookie, this episode is for you! Host Kelly and Co-Host Maria dive deep into the world of open-water swimming with co-host, Maria Parker, a newbie to the sport and Host Kelly Palace a National Champion and veteran of over 100 OW races. In our conversation, we detail Maria's first-ever open-water swim experience, the 2-Mile Cable Nationals 2022 Open Water National Championship. Our discussion will help listeners interested in the sport to gain the insight they need to be a success.
Learn about the mindset and performance of a rookie, the striking similarities in perspective between rookie and veteran swimmers, and some key lessons we learned during our most recent competition in Lake Placid's Mirror Lake. Talking to Maria, we learn about the most challenging and straightforward aspects of an open-water swim, the unexpected challenges she faced, and what her performance was like, as well as what would like to have known before the event. We also share some essential tips and tricks for listeners wanting to dive into open-water competitive swimming (excuse the pun!) Tune in today to hear a rookie's perspective on open-water swimming with your two favorite podcasters and athletes, Kelly Palace and Maria Parker!
Key Points From This Episode:
- We start the show by sharing our experience of the beautiful city of Lake Placid.
- How Maria got involved in the 2-Mile Cable Nationals 2022 Open Water National Championship.
- Find out what happened to prevent Maria from training leading up to the competition.
- An aspect that newbies need to be aware of: the minimum time required.
- Hear the results of Kelly and Maria’s swim and how close they were to a record.
- What surprised Maria the most about her first open-water swim experience.
- How Maria’s performance compared to that of her husband’s.
- Kelly shares what she thought about her recent open-water swim experience.
- Maria tells us what she thought was the most challenging aspect of the swim competition.
- Her approach to overcoming the mental challenges she experienced during the competition.
- The similar thoughts and mindsets that rookie and veteran swimmers share.
- Ways in which Kelly dealt with anxiety and stress during the event.
- Kelly tells us what she thought was the most difficult aspect of the event.
- The aspect of the race event that Maria and Kelly found the easiest.
- Why swimming the course before the event is beneficial and good practice.
- What Maria and Kelly would like to have known before the event at Mirror Lake.
- We wrap up the episode with a summary of the key takeaways for listeners.
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In just a couple of minutes you can hear why this top college coach thinks it is important to make a connection with your coach!
Braden Holloway keeps piling on the awards for his swimmers and himself:
- 8x ACC Men’s Coach of the Year (2013, 2015, 2016, 2017, 2018, 2019, 2020, 2022)
- 2017 ACC Women’s Coach of the Year
- 6 NCAA Relay Champions
- 9 NCAA Individual Champions
- 7 Men's Team ACC Championships
- 2 Women's Team ACC Championships
- 454 All-America selections
- 78 ACC Individual Champions
- 46 ACC Relay Champions
- Career Dual Record at NC State: 129-45-1 [Men: 65-15-1 | Women: 64-30]
- 2019 World University Games Men's Head Coach for Team USA
- 2017 World University Games Assistant Coach for Team USA
- Coached 12 Olympians in his career
- Coached 1 Olympic gold medalist
- Completed Seasons at NC State: 11
Here's the full interview with Braden https://www.championsmojo.com/episodepage/bradenholloway11
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Today’s guest believes that by simply enhancing the quality of your breathing, you can improve your health, performance, and happiness. Dr. David Deppeler incorporates the simple, scientifically proven breathing technique detailed in the best-selling book The Oxygen Advantage in his roles as an advanced Oxygen Advantage instructor, master swimmer, physical therapist, and the founder of Breathe Your Truth. His qualifications include a physical therapy degree from the University of Wisconsin-Madison and a doctorate in science and physical therapy from Andrews University. Tuning in you’ll learn how people are breathing differently now from how they did 50 years ago and you’ll discover shocking statistics about the percentage of people that have a breathing dysfunction. From how to do belly breathing differently to why you should maintain nose-breathing as much as possible, in this episode, David breaks down a number of practical key tips on what you can do to improve your breathing. He also explains how these exercises will benefit you mechanically, chemically, and psychologically. Whether you are swimming for fitness, competition, or you just wanna be healthier or happier, you're going to want to stick around to hear this interview!
Key Points From This Episode:
- An introduction to Dr. David Deppeler, his career, and his book The Oxygen Advantage.
- An introduction to David’s simple, scientifically proven, breathing technique.
- How people are breathing differently now from how they did 50 years ago.
- Shocking statistics about the percentage of people that have a breathing dysfunction.
- The signs and symptoms that you are an “over-breather”.
- How the science of this is starting to become mainstream.
- Tips on what you can do to improve your breathing, starting with how to do belly breathing correctly.
- Tip number two: maintain nose-breathing and avoid mouth-breathing as much as possible.
- How to work up to nose-breathing during exercise.
- The three dimensions of benefit that you derive from nose-breathing: mechanical, chemical, and psychological.
- How we can leverage the psychological effects of breathing for our benefit.
- Tip three: how to lower your breathing and an exercise to help you slow and savor the first part of the exhale.
- Why you should consider taping your mouth shut when you sleep.
- Tips on how to tape your mouth shut when you sleep and what types of tape to use.
- What self-terrorism is and a tough breathing routine that David challenges you to try.
- Where you can find tests that you can do on your own to determine the quality of your breathing.
- David’s closing words on the importance of the psychological part of this breathing technique and how to approach this.
- Kelly and Maria’s takeaways from this conversation.
David Deppeler
The Oxygen Advantage
Breathe Your Truth
Breath
Cover Roll
Somnifix
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Olympic Champion Penny Oleksiak talks openly about mental health and how she suffers from anxiety on and off throughout her life. Enjoy this powerful quick MOJO on what Penny does when she has bouts of anxiety.
LISTEN HERE to the full interview on Champion's Mojo podcast in episode #88
MORE ABOUT PENNY OLEKSIAK
Canadian Olympic gold medalist Penny Oleksiak is the most decorated Olympian in Canadian history. She earned her spot on the Canadian Olympic team as a 15 year old who had only been swimming for 5 years. At the Rio Olympics in 2016, she earned gold in the 100 free and a sliver in the 100 butterfly. She also anchored the 4x100m freestyle relay to bronze and added another bronze in the 4x200m freestyle relay to become the first Canadian to win 4 medals in a single Olympic games.
Penny Oleksiak came to swimming as a 9 year old and made incredible progress quickly. She began swimming for Toronto Swim Club, under coach Bill O’Toole. Raised in an athletic family, Oleksiak’s brother plays professional hockey for the Dallas Stars, and her sister was a competitive rower at Northeastern University.
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Jeff Commings keeps defying age as a Masters Swimmer. We learn his secrets and hear some of the best taper advice out there for Masters. Jeff has been involved in swimming since his college days at the University of Texas at Austin. He won many awards during his time there and was an Olympic trials qualifier. His passion and drive for swimming are relentless and keep him performing on a world-class level. We learn about his training routine, how he tapers from an intense training block, why it is essential to stretch after a workout, the importance of keeping an eye on the competition, and what his best performance in the pool is. He also shares advice for people who want to switch from endurance swimming to sprint swimming, and how to bring more diversity to the sport. Want some of the MOJO that makes him a champion? Then tune in for this awe-inspiring conversation with special guest, Jeff Commings!
Key Points From This Episode:
- How Jeff maintains a balance between his passion for swimming and his personal life.
- His mental approach to pushing through the pain barrier during training or a race event.
- Ways in which he is able to maintain his speed as an older swimmer.
- We find out what his best performance and intervals are.
- Advice for switching from endurance swimming to sprint swimming.
- What type of training he does outside of the pool and how he maintains his muscle mass.
- Details of his weekly training schedule and how he tapers from an intense training block.
- An outline of the common mistakes that swimmers make when tapering.
- Why it is essential to stretch after a workout.
- Whether he takes rest periods during a hard training block.
- Other routines and rituals he has outside of swimming.
- Reasons why he is not a full-time vegan and examples of what he eats.
- Some of the health benefits he felt when he was a full-time vegan.
- Jeff shares his opinion on how to encourage more diversity in swimming.
- Our usual fun sprinter round of questions for Jeff.
- We wrap up the show with Maria and Kelly’s favorite takeaways.
Jeff Commings on Twitter
Jeff Commings on Instagram
Jeff Commings on Facebook
Odd Man Out
USA Swimming
The Baton: A John Williams Musical Journey on PodBean
The Baton: A John Williams Musical Journey on Apple Podcasts
University of Texas at Austin
Episode 21: Putting Joy in your Life
Swimmers For Change
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Olympic Champion Nathan Adrian's quick MOJO will have you looking at the details of what you do on a daily basis. How can we maintain integrity?
LISTEN HERE to the full interview on Champion's Mojo podcast in episode #118
MORE ABOUT NATHAN ADRIAN
Earning five Olympic gold medals and 27 gold medals in international competition, Nathan is referred to by many as the swimming sprinting G.O.A.T. His heart stopping Olympic victory in the 100 meter free in 2012, by 1/100th of a second, is still one of the most memorable races in Olympic history. Then in 2016 Nathan was on the podium again twice individually for the 50 and 100 meter free races.
Adrian is a professional swimmer, swimming for the L.A. Current and his main sponsor is Speedo. Collegiately Nathan was a multiple time NCAA champion at Cal Berkeley and impressively was recently their Winter Commencement speaker in 2018. He has recently battled back to the top of the health podium after getting a testicular cancer diagnosis after early detection.
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Does 100 years of age sound too old to start everyday with a dozen full push-ups? Or too old to be a swim champion, swimming 5 days a week, driving yourself, playing bridge weekly? How about traveling to Japan from the US? Attending a podcast interview recorded on Zoom? Too old for that? Or too old to be using an iphone? Well, if you said yes to any of these, you’d would be wrong.
In today’s episode, we speak to a true inspiration, Charlotte Sanddal, who turns 100 years old in August of 2022. Charlotte recently made news when she finished a 500-yard freestyle at the US Masters Spring Nationals while doing all flip turns, something many younger swimmers cannot even do. Charlotte entered the sport of swimming at age 72 as a member of the Montana Masters Team and this year alone has won nine gold medals from two national meets, has over 400 Master races under her belt, and holds multiple national and world swimming records.
Wish Happy 100th Birthday to Charlotte at her GoFundMe Page.
In today’s conversation, we find out Charlotte’s secret to success and how she stays so fit and healthy. We start our conversation by learning more about her, the role swimming plays in her life, and why she first decided to start swimming later in life. We also talk about her mental approach to overcoming challenges, the importance of continually learning, how to live a long and healthy life, the role of friends and family in her life, and why morning push-ups are so important! Don’t miss out on a conversation with true inspiration and champion, Charlotte Sanddal!
Key Points From This Episode:
- We start our conversation by finding out how swimming helps her stay healthy.
- A rundown of her previous swimming experience before entering the sport.
- Reasons behind her decision to start swimming at the age of 72.
- We learn what Charlotte’s secret to staying fit and healthy is and how she starts her day.
- How she has been finding learning butterfly and why having a coach is so important.
- The age when Charlotte decided to master the butterfly stroke.
- Her perception of age and what getting older means to her.
- The best part about living a long and happy life.
- What she regards as the biggest challenges that she has had to face.
- The role and inspiration that her mother played in her life.
- An outline of the different milestones in her life and what she aims to achieve in the future.
- Background about her professional career as a social worker.
- Lifestyle choices that have helped Charlotte to stay fit and live long.
- How her diet has been throughout her life and the vitamin supplements she takes.
- We get the insider scoop about what’s in her morning smoothy.
- A brief breakdown of her swimming and exercise routines.
- Other routines or rituals that Charlotte has for keeping healthy and fit.
- Charlotte explains her mental approach to overcoming challenges in swimming and life.
- We find out about her swimming community and what she enjoys about it the most.
- Details about her upcoming 100-year-old birthday bash!
- Charlotte tells us what her swimming goals for the future are.
- Aspects other than family, friends, and swimming that are important to her.
- Commonalities and traits that champions share in her opinion.
- What she regards as the biggest obstacle in her life and how she overcame it.
- We find out about her life before swimming.
- The biggest challenge as a 99-year-old: getting up in the morning.
- Advice that Charlotte has for younger and older swimmers.
- An always entertaining part of the show is our fun, rapid-fire questi
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Our special guest today joins us all the way from Melbourne, Australia! Want the scoop on all things Australian Swimming? Aussie Danielle Spurling is a FINA World Masters Top 10 Ranked pool swimmer, has had a life-long involvement in swimming, first as an Australian Age swimmer and then Open National medalist in her youth. She is also an open-water enthusiast. She's had a long career teaching swimming and physical education teacher. Danielle is the Founder and host of Torpedo Swimtalk, a popular Masters swimming podcast that she started during COVID lockdown in 2020 and has published over 80 episodes and chatted with some of the top masters swimmers around the globe.
You’ll hear some of the pitfalls of returning to swimming after not being involved in the sport for 25 years. We also talk about Masters swimming Australia. In our conversation, we learn about the swimming culture in Australia, what the competitive swimming scene is like in Australia, what she finds champions share in common, details about her training routine, what she enjoys the most about swimming, and much more! Get the local insider scoop on Australian swimming culture and some Champion's MOJO from down-under with our special guest, Danielle Spurling!
Key Points From This Episode:
- We start the show by learning about the swimming culture in Australia.
- Danielle shares details about how her journey in swimming started.
- She explains why swimming is a part of the school curriculum in Australia.
- Learn about the competitive swimming scene in Australia.
- Who subsidizes and compensates competitive Australian swimmers.
- Whether competitive swimming is a respected sport in Australia.
- A discussion about Masters swimming culture in Australia.
- What she has learned from interviewing a range of Master swimmers.
- An outline of the cross-training approaches of Australian swimmers.
- Danielle tells us what it was like returning to swimming after so many years.
- Details about her training and swimming routines.
- A breakdown of her training schedule and what her training goals are.
- Find out if there is a coach in her swimming club.
- Why Danielle and her team choose to train early in the morning.
- The routines and rituals that Danielle thinks are important for champions.
- Her approach and mindset to overcoming challenges in swimming and life.
- Recommendations and advice for US swimmers who want to come to Australia.
- Something to remember about swimming in Australia: sharks!
- The fun sprinter round of questions for Danielle.
- We wrap up the show with Maria and Kelly’s popular Takeaways
Links Mentioned in Today’s Episode:
Danielle Spurling on LinkedIn
Torpedo Swimtalk
Torpedo Swimtalk on Apple Podcasts
Torpedo Swimtalk on Spotify
Torpedo Swimtalk on YouTube
Masters Swimming Australia
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Today’s guest believes that goal-setting is a part of what led to her success. Hear the path this Olympic Champion took to now Masters Swimmer. In honor of the this summer's 50th anniversary of when she brought home three Olympic golds, today we are joined by Melissa Belote Ripley. Melissa represented the USA at the 1972 Summer Olympics at the age of 15. She was the Olympic champion in the 100 and 200-meter backstroke and was part of the 4x100 medley relays, setting world records in these events along the way. She also made her second Olympic team in 1976 before she went on to swim at Arizona State, where she won six individual National Collegiate swimming titles and led ASU to two national championships. Melissa has also had an impressive career as a coach for many years before returning to competing in swimming at the age of 60. She has since gone on to win three US Masters Swimming national titles and six more national titles. In this episode, she shares her journey with us. Tuning in you’ll hear what inspired her to start competing again at 60, what commonalities Melissa has recognized in champion swimmers, the importance of believing in yourself even when you do not see results, and Melissa’s advice for setting goals. If you want to discover Melissa’s secret weapon that led to her success and get some mojo from this inspirational champion, tune in today!
Key Points From This Episode:
- An introduction to Melissa Belote Ripley and her impressive swimming career.
- The success Melissa has had since she returned to competing in swimming the year she turned 60.
- In light of the 50th anniversary of Melissa’s Olympic victories, what this has meant to her.
- How things in competitive swimming have evolved since the 1970s.
- What inspired her to start competing again at 60.
- How an injury from her childhood is her greatest challenge currently.
- What consistent training looks like for her now.
- Melissa’s secret weapon that led to her success in swimming.
- Why Melissa competes in master swimming, considering how few Olympians do.
- What commonalities Melissa has recognized in champion swimmers.
- Why goals should be stepping-stone goals, not far-reaching goals.
- The importance of believing in yourself even when you do not see results.
- A key piece of advice for setting goals.
- Learn more about Melissa’s favorite things in the sprinter-round of fun questions.
- A wrap-up of the top takeaways from today’s interview.
Tweetables:
“Consistency is the key to everything. You’ve got to be consistent.” — Melissa Belote Ripley [0:10:31]
“There wasn’t a day in my swimming career that I second-guessed what I was doing.” — Melissa Belote Ripley [0:15:15]
“I have always known where I’m going. Even from a very young age, I knew where I wanted to go to next. I knew how I wanted to get there. I had a path. I had major goals.” — Melissa Belote Ripley [0:21:38]
“I don’t have far-reaching goals, I have stepping-stone goals. And that’s the key!” — Melissa Belote Ripley [0:21:51]
“You have to believe in yourself. And when it gets really hard and you haven’t seen a best time in six months, you have to keep believing. You have to believe that you’re doing the work, that you’re putting the time in, and it’s going to turn around for you. ” — Melissa Belote Ripley [0:23:17]
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We can all benefit from finding ways to fuel our heart and soul. Is surfing yours? Olympic Champion Michael Andrew talks about what he does to fuel his heart and soul outside of pool swimming. Can you guess?
LISTEN HERE to the full interview on Champion's Mojo podcast in episode #118
MORE ABOUT MICHAEL ANDREW
Michael Andrew is a 2020 Olympic Champion, Professional Swimmer and owner of the Michael Andrew Swimming Academy. He first gained notoriety for breaking numerous National Age Group Records in his teens, currently holding more than 100 National Age Group records and besides being an Olympic Champion he is a multiple time US National Champion and World Champion for team USA.
Coached by his father Peter Andrew, Michael credits much of his success to his training style, USRPT, aka Ultra Short Race Pace Training
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Today we have an amazing interview with a man whose life reads like a best selling novel. Our enchanting guest served as a Judge for over 50 years, the longest running judgeship in Florida history, presiding over mostly criminal cases. He was instrumental in starting US Masters Swimming, and he is credited with overcoming much of the early resistance to Masters swimming within the swimming community. He has a swim meet named after him that has been running for 51 consecutive years, the longest in US Masters history! We are talking about none other than swimmer and internationally loved, 91 years young, Robert (Bob) Beach.
During his high impact leadership career, Bob became an accomplished swimmer having earned multiple US Masters All-American honors, set national and world record holder in Masters swimming. And he’s been selected as a USMS long distance all star over 10 times! In 1974, Bob was the "first judge" to swim from Alcatraz Island across San Francisco Bay, completing the swim in 33 minutes. He also attempted to swim the English Channel on his 50th birthday, but had unfavorable currents causing him to stop. Bob has visited 140 countries, currently drives a red Porsche convertible and has some interesting rules that he lives by. We can’t wait for you to hear this interview!
Key Points From This Episode:
- Introduction and background about today’s guest, Bob Beach.
- We learn about Bob’s swimming history and how he first started.
- The impact that Masters Swimming has had on his life.
- Whether Bob continued working as a judge while swimming.
- How Bob was able to be a judge for so long and how swimming kept him inspired.
- What Bob does to keep healthy and happy besides swimming: traveling
- Why he enjoys body-surfing so much.
- Some of his favorites out of all the countries he has traveled to.
- Bob shares some highlights from his career as a judge.
- How old Bob was when he retired.
- Ways in which Bob keeps his mind active and keeps busy.
- We find out what Bob’s rules are concerning dating.
- The routines that he has in his life that make him successful, besides swimming.
- What he does with all the medals he wins from swimming competitions.
- Bob tells us a funny story from the Masters Swimming meet he organizes.
- The traits that he thinks are common amongst champions.
- Who the people are that positively influenced his swimming career.
- His approach to overcoming challenges and obstacles in his life.
- Reasons why he decided to go to law school.
- A final takeaway message that Bob has for listeners.
Tweetables:
“It has had a great impact on my life. I cannot imagine my life without swimming.” — Bob Beach [0:06:37]
“Once you get into a routine like that you get things done.” — Bob Beach [0:17:38]
“I think you have to tell yourself, ‘This will be over some time and you have to not lose your confidence for the future.” — Bob Beach [0:23:00]
“I don’t believe there is another sport like swimming that gets to be that important in peoples’ lives.” — Bob Beach [0:26:23]
Links Mentioned in Today’s Episode:
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In honor of the Month of July being US Masters Swimming's Try Masters Swimmingpromotion, Champion's Mojo Co-hosts Kelly Palace and Maria Parker debunk 10 common myths about Masters Swimming that may be holding you back. If you've ever fancied the idea of joining an adult swim team, swimming for fitness in a group, or just learning more about Masters Swimming, this show is for you!
Maria is a brand new masters swimmer and Kelly is one with 30 years of experience, so it's the perfect combo for Maria to voice the concerns, fears and myths about Masters Swimming and for Kelly to debunk them. It's a quick show, chocked full of great information.
MYTH #1: You have to be a fast swimmer, having swum in high school or college. Just like the word Master suggests, you’ve mastered it!
MYTH #2: Masters must do swim meets or open water races.
MYTH #3: To enter local Masters meets you have to have a qualifying time, or be a certain speed.
MYTH #4: Meets and races are hard to enter and are pressure filled! I’ll be embarrassed and/or humiliated!
MYTH #5: You have to dive off the blocks.
MYTH #6: You have to know how to do all four strokes.
MYTH #7: You have to have a fancy swim suit or tech suit.
MYTH #8: You have to swim everyday.
MYTH #9: Goggles always leak and swim caps are uncomfortable.
MYTH #10: Swim equipment is for experienced swimmers only.
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Can you and should you push past that pain threshold in practice? Should you eat before training? In today’s episode, we speak with Susan Ingraham, Head Coach of Masters of South Texas, a large and successful swim team with over 160 swimmers and the winners of many different prestigious coaching awards. Susan is also a successful competitive swimmer, with various competition podium finishes under her belt. In this informative discussion, we find out about Susan’s professional background, why she thinks coaching involves more than sport, and how she can work with different levels of swimmers, as well as the importance of a morning meal before training, why pushing through painful training sessions is important, and why a schedule is essential to improving. We also discover what it takes to be a champion swimmer and learn some useful advice for aspiring athletes! Tune in for this jam-packed episode with expert coach and champion swimmer, Susan Ingraham!
Key Points From This Episode:
- A brief overview of Susan’s professional background as an athlete and coach.
- Susan on why she believes that coaching doesn’t just involve sport.
- Details about her coaching approach and what levels of athletes she works with.
- How to manage differences in fitness levels and capabilities during training.
- Discover her team’s special goal for the one-hour swim.
- How Susan got 67 people in her team to swim butterfly-style for an hour.
- When she finds her own time to swim during her busy schedule.
- Advice has for the average swimmer who wants to improve.
- A walkthrough of some workout plans for people to improve and who have a busy schedule.
- Susan’s daily routine and how she maintains balance in her life.
- What she eats before a morning workout and why it is so important.
- A surprisingly simple tip for aspiring swimmers!
- An inspirational moment that had a lasting impact on Susan.
- The negativity that comes before a competition and how Susan deals with it.
- Why pushing through the pain during practice sessions can be important.
- Specific characteristics that Susan believes true champions share.
- Closing the show with the sprinter round of questions for Susan!
Tweetables:
“Having some structure allows me not to waste time and makes sure that everything gets in.” — Susan Ingraham
“I worked really hard the last six months and I didn’t come here not to do my best. I don’t care who is in the pool.” — Susan Ingraham
“I completely appreciate the people that are national and world record holders. I know what they are doing. I am in awe of their work ethic that they put into the pool.” — Susan Ingraham
"Be a life-long-learner. Try something new and try to improve; everyone can be better at something.” — Susan Ingraham
MORE ABOUT SUSAN:
Susan Ingraham is the Head Swim Coach of the Masters of South Texas (MOST) Coaching this large successful team, with over 160 swimmers. Susan has many accolades as a coach, in 2017 Winning the Jesse Coon Inspirational Award and National Coach of the year in 2008. She’s been a speaker for the American Swimming Coaches Association and is celebrating over 40 years of coaching swimmers.
While Susan is a great coach she is arguably just as good as a swimmer herself, earning a podium finish at each of the FINA World Championships since 2007 and winning several US Masters National titles in Long Distance swimming and #1 rankings. In 2000, Susan was named the head swim coach for USA Modern Pentathlon National Team, which sent three athletes to the Olympics, including the Women’s Silver Medalist.
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Olympic Champion Ryan Murphy on how he's valued those that have come before him and what he gets from his role models. Who are your role models?
Ryan Murphy is a three-time Olympic gold medalist and world-record holder in the men's 100-meter backstroke (long course). At the 2016 Summer Olympics, Murphy swept the backstroke events by winning gold in the 100- and 200-meter backstroke. Murphy also won gold in the 4×100-meter medley relay and his leadoff backstroke leg broke Aaron Peirsol's former world record set in 2009.
LISTEN HERE to the full interview on Champion's Mojo podcast in episode #67
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There's never been a faster 50-year-old woman swimmer than Erika Braun. Learn her secrets to being so fast and much more. In today’s show, we speak with Erika, who holds 18 FINA Masters Swimming world records and swims for the North Carolina Masters . We check in with Erika on her 10 year anniversary of the amazing feat of making USA Olympic Trial standards as a 40 year old. This tough champion has continued her world bests for the last decade. She balances a full time job with training. Recovered one year ago from back surgery. And gets inspiration from her husband, Eric, who has a Multiple Sclerosis diagnosis, is her biggest supporter and cross-training partner.
Although Erika left the sport for many years due to burnout from the pressures of competitive swimming, she re-entered the sport as an older athlete, but this time on her terms. Erika feels her openness to learning and improving, mental preparation, and the supportive role of her swimming community, have been key to her success.
In this chat, we learn about Erika’s swimming background, her use of visualization, the goals that she has set for herself, what it is like competing as an older athlete, the ways Erika prepares for races, who the inspirations are that keep her motivated, her ideal daily-routine, and so much more. Tune in to hear from a dedicated champion who is making big waves in the pool: Erika Braun!
Key Points From This Episode:
- Introduction and a brief rundown of Erika’s swimming background.
- Erika reflects on the last 10-years in her swimming journey.
- What are the goals that she has for herself as an older competitive swimmer.
- How long she has been training with her teammates and the supportive role they play.
- The differences between competing at age 40 compared to age 50.
- We find out Erika’s ideal training schedule and what she does differently.
- Erika’s mental approach to achieving the goals she has for herself.
- Ways in which Erika uses visualization to prepare for a race or competition.
- Other routines and methods that help Erika be successful and maintain a balanced life.
- Who the people are that inspire her to be successful and reach her goals.
- We learn what her recent world record was in the 100-meter sprint.
- The role that swimming plays in her life and how she keeps motivated.
- The ways in which Erika forms her goals and measures her success.
- Some advice that Erika has for listeners to become faster swimmers.
- Erika's message that she has for listeners who want to swim competitively.
- We close the interview with our famous sprinter-round of fun questions for Erika.
- Finally, Kelly and Maria give their own Takeaways from the interview.
Tweetables:
“If you do get inspired by competing, just having that goal to work towards is really key.” — @ErikaSwims [0:05:18]
“It’s my competitive outlet because I really do enjoy competing. It’s my social outlet but it’s also my stress outlet.” — @ErikaSwims [0:12:18]
“There is no limit on what you can do as an older athlete, as an adult. I think we swim smarter.” — @ErikaSwims [0:29:19]
“Even though a lot of those meets may not be successful in your mind, it is a part of the process, so that you can get to those times where you do feel great. ” — Erika Braun
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What does it mean to be an "All-Day" Champion? UVA Head Swim Coach Todd DeSorbo gives us some great mojo in this QUICK 2-MIN FLASHBACK
To listen to the full episode of this interview at www.championsmojo.com/episodepage/todddesorbo91
Todd DeSorbo is the head coach of the University of Virginia’s men’s and women's swimming and diving programs. In five years at UVA, he has created a women’s team that has won two NCAA team titles, four ACC titles, mulitple individual NCAA titles and Olympic team births. His men's team is climbing the rankings too. DeSorbo is now a main stay on the US National Team coaching staff and his swimmers perform collegiately and internationally at the elite level.
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There are many myths about whether Dan Lotano truly did not swim before he quickly broke into the national and world rankings as a 35 year old first time competitive Masters swimmer. Get ready to hear the inspiring truth about an athlete that ended up under the lane rope in his first race in 2016 and was world number 1 in multiple events in 2021.
Ever think you are too old or busy to start something? Then this episode is for you! Although Dan has an athletic background, he only really started swimming at age 35 and has achieved immense success as a competitive swimmer. He is a member of the Palm Beach Masters swim team, has been ranked number one in multiple events both in the US and FINA World, and is also a US Masters National record-holder.
Dan has been able to catapult his swimming career while balancing a full-time job and family, which is a tribute to his passion for the sport. Join hosts Kelly and Maria to learn Dan’s secret to success in this inspirational episode of the Champion’s Mojo podcast!
More great episodes at www.ChampionsMojo.com
Key Points From This Episode:
- Introduction and background on today’s guest and his achievements, Dan Lotano.
- We learn about Dan’s swimming history and how he picked up swimming.
- What is it about swimming that got Dan hooked on the sport.
- How much Dan had to learn when he first started swimming.
- We hear a funny story about an early training experience he had.
- Dan shares details about his athletic background before he started swimming.
- The lightbulb moment he had when he swam butterfly for the first time.
- Details about Dan’s training routines and the role his wife plays.
- How many corrections Dan required from his coach when he first started.
- Whether Dan is still learning new aspects about the sport.
- Find out how many strokes he takes for his freestyle and butterfly.
- Details about Dan’s tapering routine and his current progress.
- How he balances competitive swimming with other aspects of his life.
- A unique method that Dan uses to prepare his mindset before a race.
- Ways in which Dan pushes through pain during a race or competition.
- Dan’s approach to staying motivated and inspired for training every day.
- The future plans and goals that Dan has for his swimming career.
- What swimming means to Dan and the role it plays in his personal life.
- An outline of Dan and his family diet plan.
- We learn more about his full-time job and his current role.
- The three important things that Dan thinks aspiring swimmers should focus on.
- Who the biggest inspirations are for him and a final piece of advice for listeners.
- Find out some fun facts about Dan with a sprinter round of questions.
- Closing the show with some takeaways from Kelly and Maria for listeners.
Quotes from Dan:
“I wanted something that was more competitive that would be great for my health and just get some mojo back.”
“I was always athletically inclined but didn’t achieve a sort of level of success that I have been able to have in the swimming world.”
“It took me a decent while to appreciate just how technical the sport (of swimming) is.”
Dan Lotano on LinkedIn
Palm Beach Masters
NextEra Energy Resources
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Control Your Mind, Olympian Natalie Hinds' 5-MIN FLASHBACK, Episode 155
This week, get your mojo from a champion in 5 minutes or less! Enjoy this powerful MOJO from Olympian Natalie Hinds on how to control your mind! Hinds made her first Olympic team in 2020, earning a bronze medal, and says it was her new mindset that paved the way.
LISTEN HERE to the full interview on Champion's Mojo podcast in episode #122
https://www.championsmojo.com/episodepage/nataliehinds122
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Mute until she was 6 years old, World Champion Masters swimmer, coach, and “mountain mermaid”, Eney Jones learned the power of observation. She joins Kelly and Maria to discuss how she approaches her own masters swimming and coaching with courage -- and why observation is such a key component of her success, both in and out of the water. How do you overcome fear and pain to grow as an athlete and person? This episode will give you inspiration to do just that.
Catch up on EVERY episode at ChampionsMojo.com.
MORE ABOUT ENEY JONES
Eney Jones is an entrepreneur, inventor of the EneyBuoy, a swim coach, and a writer for SwimSwam and her own blog. A few of Eney’s swimming accomplishments include:
- Masters National Champion, 100-200-400-500-1500-1650 5k freestyle multiple times
- Open Water 5k World Champion
- Overall Champion Aumakua 2.4k Maui Hawaii, September 2008
- Waikiki Rough Water Multiple top 3 finishes
- European Record Setter and Masters Swimming Champion
- Over twenty time finalist in U.S. Swimming Nationals, including Olympic Trials 1980
- Gold medal NCAA 800 yd freestyle relay 1979, silver Medalist 200 yd freestyle 1979.
- United States National Team 1979-1980.
During her professional triathlete career, Eney was the first woman out of the water in every Hawaiian Ironman race she participated in which was six. Eney Online: EneyJones.com and IG @eneyjones
Episode Mentions and Topics
Burwell “Bumpy” Jones
EneyBuoy
SwimSwam
Triathlon
Siesta Key
Italy
Crested Butte, Colorado
Sarasota, Florida
Pain threshold
Women in sports
Takeaways
Kelly
- “Make the bad pancake.” Just get out there and try things, even if they aren’t perfect on the first try.
- Allow yourself to cross the threshold of pain and not be afraid.
Maria
- Observe, listen, watch. You will learn so much.
- Remember that you can do what you are doing because of the people who came before you. Give credit to the amazing athletes and leaders who blazed the trail.
Quote of the Week
“Everyone has a story, or some inspiration, or a connection that can help you.” -- Eney Jones
Subscribe to the Champion's Mojo podcast on Apple Podcasts, Spotify and Google Play.
Have something you want to share with us? Email it to hello@championsmojo.com.Support the show
Use Distraction, Olympic Champion Lilly King's 5-MINUTE FLASHBACK: Episode 153, 6-3-22
In this week's 5-MINUTE FLASHBACK Olympic Champion Swimmer Lilly King exhibits her excellent sense of humor and talks about how she and training partner Cody Miller use distraction to get through tough swims. Give yourself a smile by listening.
King will be competing in the 2022 World Swimming Championships in Budapest, Hungary June 18-24th with a chance to win all three breaststroke events.
This flashback is from episode 87, Training Partner Power with Lilly King and Cody Miller. LISTEN to the full show HERE.
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Marc Middleton, best selling author, world record setting masters swimmer and founder of Growing Bolder media, believes that how we age is most affected by our mindset. If we don't buy into the negative image around aging we can achieve anything we set our minds to. Marc is on a mission to change the way society views the aging process through his media company, Growing Bolder. Marc joins Kelly and Maria to talk about his passion for changing conversations about aging in America and how he became such a champion himself.
Catch up on EVERY episode at ChampionsMojo.com.
MORE ABOUT MARC MIDDLETON
Marc Middleton is the Founder and CEO of Growing Bolder, a multimedia platform redefining aging by sharing inspirational stories of those aging in a revolutionary way. He’s a speaker, educator and author of the book, Growing Bolder: Defy the Cult of Youth, Live with Passion and Purpose.
In 2021, Marc earned 4 All-American honors in one year in the men’s 70-74 age group. But over his career Mark has earned World records, and had a #1 time in 7 different seasons since he began his Masters Swimming Career in 2009 (almost 40 year break). He is also a nationally ranked high-hurdler!
Episode Mentions and Topics
Growing Bolder Media
Growing Bolder: Defy the Cult of Youth, Live with Passion and Purpose by Marc Middleton
Rowdy Gaines
Florida State University
College track/high hurdling
Masters swimming
Gordy Shields
Compressed morbidity
Quilting
Takeaways
Kelly
- There are difficulties at every age - aging is not inherently “worse” than younger phases of life.
- Eliminate “no” from your vocabulary so you do not deal with decision fatigue. Just assume everything will be a “yes.”
Maria
- People who age well try new things and are not afraid of trying new things.
- Remember that your primary care physician is yourself.
Quote of the Week
“No matter how old you are, you never lose the ability to extract moments of joy from life.” -- Marc Middleton
Subscribe to the Champion's Mojo podcast on Apple Podcasts, Spotify and Google Play.
Have something you want to share with us? Email it to hello@championsmojo.com.
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This week's 5-MINUTE FLASHBACK is with University of California at Berkeley Head Women's Swim Coach, Teri McKeever. In this episode she answers the question, "What is your team's culture?"McKeever was the first ever female head coach of the U.S. Olympic women's swim team, earning this honor at the 2012 Olympics.
McKeever is under fire from allegations of former and current team members for verbal and emotional abuse.
LISTEN HERE for to the full interview with Teri McKeever, Episode #79
More on Teri McKeever:
McKeever was the first ever female head coach of the U.S. Olympic swim team, earning this honor at the 2012 Olympics. She has served for the past 29 seasons as the head women’s swim coach at the University of California at Berkeley. McKeever has also been a two-time U.S. Olympic team assistant coach, seven-time U.S. World Championships team assistant coach, two-time U.S. Pan Pacs head coach and U.S. World short-course championships head coach. She’s also coached 26 Olympians who have won 36 Olympic medals.
McKeever’s UC teams have won four NCAA titles and she’s been voted Pac-12 Coach of the Year eight times. She has won four Pac-12 team titles and an an unprecedented 11 years in a row of top three finishes at the NCAAs, She has coached six national Swimmers of the Year, including greats like: Natalie Coughlin, Missy Franklin and most recently, Kathleen Baker. Her Golden Bears have captured 65 NCAA individual or relay titles.
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How do you build a successful masters swim team?
World Class Masters Swimmer and Coach, Rick Walker says that difficult swim practices motivate his team, the renowned Sarasota Sharks, to work harder and that a spirit of camaraderie keeps morale high. Rick joins the show to talk about how he started the Sarasota Sharks Masters Team, his coaching and swimming successes -- and shares tips for others who aspire to do the same .
Catch up on EVERY episode at ChampionsMojo.com.
MORE ABOUT RICK WALKER
Rick Walker is a US Masters swimmer and the founder of the Sarasota Sharks, one of the most successful US Masters Swimming teams. Rick founded the Sarasota Sharks Masters in 2006 and they quickly grew to prominence, consistently carrying over 300 swimmers on their roster, which includes world record holders, national record holders, All-Americans and many happy sharks that swim for fun and fitness.
The team has earned several YMCA National Championships and placed in the Top 10 clubs at USMS National Championships. The Sharks have also been honored as the USMS Club of the Year. In 2020 Rick earned an outstanding coaching honor, the U.S. Masters Swimming Kerry O'Brien Coaches Award.
In 2021, Rick earned 7 FINA World #1 rankings and 9 USMS All-American honors in the men’s 70-74 age group. Rick did the swim around Manhattan in 1999 and won the 3K World Championships of Open Water in Budapest in 2016. Over his career, Rick has earned world records, national records, and had at least one #1 in 17 different seasons since he began his Masters Swimming career in 1985.
Episode Topics and Mentions
Sarasota Sharks
US Masters Swimming
YMCA National Championships
Kerry O’Brien Coaches Award
Deb Walker
Breaststroke
Consistency
Melanoma
Budapest
Rick Colella
The “Shark Tank”
Veganism
Hello Fresh
Talenti ice cream
Wall Street Journal
Takeaways
Kelly
- Consistency is key -- keep showing up.
- People like to work hard, especially people who have gone through the trouble to show up to a practice.
Maria
- Create routine wherever you go and even in the busiest times -- it brings peace.
- It is so much better to just get along with others. It makes it smoother for everyone.
Quote of the Week“I believe that all my swimmers want to work hard and get a hard workout. We go at it pretty hard.” -- Rick Walker
Subscribe to the Champion's Mojo podcast on Apple Podcasts, Spotify and Google Play.
Have something you want to share with us? Email it to hello@championsmojo.com.
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This week, get your mojo from a champion in 5 minutes or less! Enjoy this powerful MOJO from Olympic Swimming Champion, Cullen Jones! What do sports teach us?
LISTEN HERE to the full interview on Champion's Mojo podcast in episode 85, Cullen Jones: Breaking Barriers. https://www.championsmojo.com/episodepage/cullenjones85
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Sheera Goren, CEO and Co-Founder of Zygo joins Kelly and Maria to talk about this game-changing product for swimmers. Zygo is the only underwater streaming audio product on the market.
This micro pod explains in just 10 minutes how Zygo came to market, how it works and how the Champion’s Mojo community can get a discount by listening to this episode.
Catch up on EVERY episode at ChampionsMojo.com.
Episode Topics and Mentions
Zygo: stream audio underwater
Masters athletes
Masters swimming
Fitness Swimming
Mindset
Music
SwimP3
Quote of the Week
“Swimming is an amazing workout and I love to do it.” -- Sheera Goren
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Why do we rarely hear the words adult and athlete used together? What is a masters athlete? Generally, we think of being an athlete for the young or being a masters athlete for the elite. But Kelly and Maria talk about their own mindset when it comes to being adult athletes, masters athletes and how keeping it fun and/or competitive is your choice. Whether you are a weekend warrior exerciser who wants to get back into being an athlete, or already an elite masters athlete—this episode of the Champion’s Mojo Podcast will inspire you to new heights.
Catch up on EVERY episode at ChampionsMojo.com.
6 Ways to Own Your Adult Athlete
- Stop saying “I’m retired from my sport” or “I used to be a swimmer” or runner, etc. Your relationship may change with the sport or exercise, but you can always do it.
- Use future thinking and do what you can WHILE you can.
- Surround yourself with other adult athletes, join a team and hire a coach.
- Change your mindset and OWN the title of athlete.
- Try something new and fun to keep movement enjoyable.
- Start with small goals and build from there.
Episode Topics and Mentions
Masters athletes
Masters swimming
Mindset
Quote of the Week“You don’t run a marathon by running 26 miles; you run a marathon by putting on your running clothes and going out the door for a training run, and then another.” -- Maria Parker
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Kelly Palace and Maria Parker share their favorite moments from their interview with Kurt Dickson, including what pieces of wisdom they'll incorporate in their own lives.
Kelly
- Give yourself permission to say “this makes me feel alive and gives me meaning.”
- Keep what is important in perspective to deal with performance anxiety.
- Even if your body changes, you can enjoy movement and activities.
Maria
- Consistency can remain, even if your schedule is always changing. Make time, somewhere, to fit in what is important.
- You can outwork others who may have more talent than you.
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95-Time Masters National Champion and Marathon Swimming Triple Crown finisher makes time for the things he love – even when his schedule is inconsistent.
Emergency room physician Kurt Dickson says that he prioritizes swimming workouts, even if the time of day or length varies by the day. He talks with Kelly and Maria about how difficult experiences in the past few years drove him to his strongest swimming performances and how he is able to put performance anxiety into perspective.
Sign up for your free consultation on health, leadership and life coaching with Kelly or Maria at ChampionsMojo.com/cm-coaching.
Catch up on EVERY episode at ChampionsMojo.com.
MORE ABOUT KURT DICKSON
Kurt Dickson is a full-time physician and masters swimmer, specializing in the longer freestyle events and backstroke. He’s been US Masters National Champion 95 times, which means 95 All-American Honors, a 2-time FINA World Record Holder and a 7-time USMS Long Distance All-Star. In 2021, he earned his first-ever Pool All-Star honor, which is the highest honor in US Masters Swimming.
Kurt has also completed the Triple Crown of Marathon Swimming which includes the Swim around Manhattan (28.5 mile), the English Channel crossing (21 mile) and swimming the Catalina Channel. He’s also a 5-time Ironman Finisher.
Episode Topics and Mentions
Emergency medicine
US Masters Swimming
Triple Crown of Marathon Swimming
Brigham Young University
Sleep routines
Triathlons
US Masters National Meet
University of Texas
Distance swimming
Tapering
Takeaways
Kelly
- Give yourself permission to say “this makes me feel alive and gives me meaning.”
- Keep what is important in perspective to deal with performance anxiety.
- Even if your body changes, you can enjoy movement and activities.
Maria
- Consistency can remain, even if your schedule is always changing. Make time, somewhere, to fit in what is important.
- You can outwork others who may have more talent than you.
- Put your feelings into different buckets to really understand it: spiritual, intellectual and primal.
Quote of the Week“You’ve got to be patient with yourself; you’ve got to be persistent, but be patient with yourself.” -- Kurt Dickson
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Kelly Palace and Maria Parker share their favorite moments from their interview with Amanda Coker, including what pieces of wisdom they'll incorporate in their own lives.
Tune into the entire episode with Amanda Coker at ChampionsMojo.com.
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What would motivate you to ride more than 200 miles per day on a bike for a year?
For ultracyclist Amanda Coker, it was to heal from a traumatic injury, to inspire others and to prove the naysayers wrong. She shares her story with Kelly and Maria of biking 86,573 miles in 365 days, and how bullies in childhood and during her record-setting year fueled her to rise to the challenges.
Sign up for your free consultation on health, leadership and life coaching with Kelly or Maria at ChampionsMojo.com/cm-coaching.
Catch up on EVERY episode at ChampionsMojo.com.
MORE ABOUT AMANDA COKER
Amanda Coker is one of the most-decorated ultracyclists in the world, best known for her 2017 Highest Annual Mileage Record (also known as HAM’R) when she rode her bicycle 86,573.2 miles in 365 days. That is an average of over 237 miles per day.
Amanda owns 15 other World Ultracycling Association sanctioned world records, including the highest month mileage record cycling a mind-boggling 8012.5 miles and the 100,000 mile record in 423 days. In October of 2021 Amanda became the first woman to ride more than 500 miles solo in 24 hours solo. She rode 512.5 miles, breaking 10 other women’s cycling records along the way. Amanda is a member of the TWENTY/24 women’s professional cycling team.
Episode Topics and Mentions
Triathlons
HAMM’R, Highest Annual Mileage Record
Patent foramen ovale (PFO), heart condition
Traumatic brain injury
Nighttime paralysis
PTSD
Strava
Bullying
Ultracycling
Amanda Coker Coaching
Nutrition
Rest
Takeaways
Kelly
- When we do something that is difficult, we are inspiring others -- even if we don’t realize it.
- Remember that moving your body and having access to movement is a gift and privilege.
Maria
- Turn negativity into motivation that fuels you to continue succeeding.
- Break down bigger goals into smaller, micro-goals.
Quote of the Week“Keep setting short goals on the way to reaching your long-term goals.” -- Amanda Coker
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Not every physical activity is a fit for every person.
The key to staying active as you age is finding something you love to do -- and record-holding masters swimmer Amy Rieger is proof. She joins the show to talk about her swimming routine, the role social interaction plays in her motivation and why she won’t swim without a coach.
Sign up for your free consultation on health, leadership and life coaching with Kelly or Maria at ChampionsMojo.com/cm-coaching.
Catch up on EVERY episode at ChampionsMojo.com.
MORE ABOUT AMY RIEGER
Amy Rieger is a US Masters Swimming national record holder, USMS All-Star for the Year 2021, and a woman that had six #1 FINA world rankings in 2021 in the women’s age group 60-64. The most amazing part is that she only competed in 10 swim meets prior to 2021.
USMS Recognition:
- National Record SCM 100 IM
- All star for 2021, most 1st place finishes of all women in my age group.
- All American (fastest times in the USA) in 11 swims
- Long Distance champion and new record holder; One Hour Swim
- Long Distance champion and new record holder; Brute Squad and Brute Squad Lite
FINA Recognition:
- World Masters Top 10 2021, 14 top 10 times. 6 top times are #1
- World Masters Top 10 of all time, 9 top times
Episode Topics and Mentions
US Masters Swimming
Crew/rowing
Puerto Rico
Stu Kahn
FINA Top 10
Hurricane Maria
Physical therapy
Mills College in Oakland, California
Bikram Yoga
Pullups
Irritable bowel syndrome
Gluten-free
Sarasota Sharks
Hiking
Water skiing
Fernando Delgado
Kerry Lindauer
Takeaways
Kelly
- Record yourself in your athletic or career pursuits and then watch it and analyze it for improvement.
- When you’re trying to improve, improve one thing at a time.
Maria
- Having a coach is so important to improvement in every area of your life.
- You have to have fun in what you are doing to make it a successful part of your life.
Quote of the Week“Make small changes -- You can’t change three things at once. Work on little things at a time.” -- Amy Rieger
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Have something you want to share with us? Email it to hello@championsmojo.com.
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Were you raised to believe that saying “no” was impolite? Do you say “yes” to please the person asking before carefully considering your own needs and boundaries?
Saying “no” can feel rude and difficult -- but there are advantages to saying it, and Kelly and Maria share the why, what and how of saying “no” without guilt.
Sign up for your free consultation on health, leadership and life coaching with Kelly or Maria at ChampionsMojo.com/cm-coaching.
Catch up on EVERY episode at ChampionsMojo.com.
Episode Topics and Mentions
Steve Mellor
Japan
Riptide
Culture
Clemson University
Technology
Social media
Genius Zone
Cejih Young
CG Sports Network
Reasons to Say No
- Sets boundaries
- Relieves stress
- Shows respect to others
- Relieves you of commitments when you don’t have the time
- Prevents you from doing things that are a not a fit or in alignment with your goals
Ways to Say No
- Use a “no” sandwich that expresses appreciation to the person asking
- Just say “no” -- end of story
- Let the person know that it is not a “no” always -- it’s a “no” for now
- “Ghost” the person or situation if it is the only way you can show a strong “no”
- Pause first and say that you will think about it
Takeaways
Kelly
- We don’t need to respond to every single incoming contact that we receive. Sometimes ghosting is better than a “no” if you really need to do it.
Maria
- Before getting caught up in online networking, think about the people you really hope to hear from or want to respond to and prioritize those communications.
Quote of the Week
“It’s only by saying ‘no’ that you can concentrate on the things that really matter.” -- Steve Jobs
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How do you return to what you love to do after many years off -- and do it well?
Olympian and All-American Masters swimmer Benjamin Lo-Pinto joins the show to share his philosophies on returning to athletics in his 40s, raising a family and helping others.
Sign up for your free consultation on health, leadership and life coaching with Kelly or Maria at ChampionsMojo.com/cm-coaching.
Catch up on EVERY episode at ChampionsMojo.com.
MORE ABOUT BENJAMIN LO-PINTO
Benjamin Lo-Pinto was born in Victoria, Seychelles and swam for the Seychelles National Team from 1993 - 2002, represented the Seychelles in the 2000 Sydney Olympics and carried the flag in the opening ceremony.
Benjamin swam for Northeastern University in Boston from 1994 - 1996 and Boston University from 1996 - 1998. He’s a Senior Analytics Sales Specialist living, working and swimming on the Space Coast of Florida.
He’s currently a Masters Swimmer with multiple All-American Honors.
Episode Topics and Mentions
Masters swimming
Seychelles
East Africa
French language
Melbourne Mahis (Masters swim club)
Sydney Olympics
India
Australia
Northeastern University
Boston University
Takeaways
Kelly
- Remember that if you have done the work, you will be okay and succeed.
- Tap the bundling effect -- such as music and exercise -- to boost your mood and motivation.
Maria
- Champions must create priorities, to truly ascend.
- Advocate for yourself when it comes to your wellness.
Quote of the Week“Time is the only commodity you have, so what are you going to do with it?” -- Benjamin Lo-Pinto
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Are you living in the present? Or stuck on past mistakes or future worries?
Swimming legend Amanda Beard swam in four Olympics, but struggled silently with depression, bulimia and body dysmorphia. She joins the show to talk about how confiding in people she trusted helped her through her darkest days -- and how she now tries to engage with, and live inside, each moment. And how building out her business keeps her striving for important goals.
Sign up for your free consultation on health, leadership and life coaching with Kelly or Maria at ChampionsMojo.com/cm-coaching.
Catch up on EVERY episode at ChampionsMojo.com.
MORE ABOUT AMANDA BEARD
Amanda Beard is a decorated American swimmer who qualified for four consecutive Olympics from 1996 to 2008, earning a total of seven Olympic medals. She set a world record in the 200-meter breaststroke in 2004 at US Olympic Trials, then became the Olympic Champion in that event in Athens a few months later.
Besides being an NCAA Champion for the Arizona Wildcats and a 2X Pan Pac Champion, she was named a co-captain of the U.S. women’s Olympic swim team in Beijing in 2008. She’s been a model gracing the pages of some of the world’s biggest magazines and has been a TV sports correspondent.
As a young woman, Amanda battled bulimia, body dysmorphia, depression and drug use throughout her swimming career, as described in her 2012 memoir In the Water They Can’t See You Cry.
Since retiring from competition, Amanda has been busy teaching children to learn to swim through Beard Swim Co., a swim school in Gig Harbor, Washington, which she founded in 2017.
Episode Topics and Mentions
Bulimia
Body dysmorphia
Depression
OCD
Self-mutilation
In the Water They Can’t See You Cry by Amanda Beard
Dave Salo
Lou Sharp
University of Arizona Wildcats
Frank Bush
Beard Swim Co.
Mel Stewart
Playboy
Takeaways
Kelly
- Connecting with other people is a champion trait.
- Be in the now. Be present. Enjoy what is happening right now, in this moment.
Maria
- Confidence and bravery look differently depending on the person -- and it comes from doing things that terrify you.
- Whatever it is that’s inside you that is black and dark - talk about it. Let someone else who you trust help you through it.
Quote of the Week
“Being a champion is really about being engaged with the people around you.” -- Amanda Beard
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Are you tapping all of the benefits of confidence?
Research shows self-confidence is linked to almost every element involved in a happy and fulfilling life -- including less fear and anxiety, greater motivation, more resilience, improved relationships and living a more authentic life. So, what tangible steps can you take to own your confidence? Kelly and Maria share their real-life examples of confidence in action and how others can do the same.
Sign up for your free consultation on health, leadership and life coaching with Kelly or Maria at ChampionsMojo.com/cm-coaching.
Catch up on EVERY episode at ChampionsMojo.com.
7 Ways to Improve Confidence
- Just jump! Take action.
- Believe in yourself. Speak words that to yourself that you would say to your best friend.
- Pose confidently. Ignore what others think; ground yourself in your own confidence.
- Celebrate your successes. Look back at “your pile” of accomplishments and feel confidence seeing how much you’ve already done.
- Practice and prepare. You will find deeper confidence when you feel prepared for what is front of you.
- Find a role model. Remember that if that person can do it, then I can do it.
- Own it. Step into your power, despite what anyone else thinks.
Episode Topics and Mentions
Self-confidence
Psychology Today
Take Your Mark, Lead! by Kelly Palace
Nathan Adrian
Susan Boyle
Paulina Porizkova
Takeaways
Kelly
- Own your age and all that you are still accomplishing and doing.
Maria
- Find a role model in each area of your life -- work, sports, family and more.
Quote of the Week“Whatever is unique or different about you -- that you may not be comfortable with -- by simply owning it, you can become more confident.". -- Kelly Palace
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Are you brave enough to do something differently than everyone else? Paige Madden sometimes goes against the conventional “swimming wisdom” and still wins.
Paige’s road to the Olympics had bumps and setbacks but she says consistency and finding her own style of swimming have helped her succeed. She joins the show to talk with Kelly and Maria about the Olympics, professional swimming and how she swims best under pressure.
As the reigning NCAA Champion in the 200, 500 and 1650 Madden answers a question about transgender swimmer Lia Thomas.
Sign up for your free consultation on health, leadership and life coaching with Kelly or Maria at ChampionsMojo.com/cm-coaching.
Catch up on EVERY episode at ChampionsMojo.com.
MORE ABOUT PAIGE MADDEN
Paige Madden is an Olympic silver medalist and American record holder swimmer who swims for Tokyo FrogKings for the International Swimming League. Paige was on the silver medal-winning women’s 4 x 200M freestyle relay, where the relay team broke an American record and dipped below the previous world record held by Australia. She is an NCAA champion swimmer, swimming for the University of Virginia.
As an asthmatic, Paige became ill when she came down with COVID-19 before the Olympic Trials. Despite a reduction in her lung capacity from the illness, Paige was able to come back and make the Olympic team in two events, touching second in the 400 free and 3rd in the 200 free. Paige is part of the CG Sports Network.
Episode Topics and Mentions
Asthma
COVID-19
International Swimming League
Tokyo Olympics
CG Sports Network
The University of Virginia
Abu Dhabi
Allison Schmitt
Katie Ledecky
Katie McLaughlin
Todd DeSorbo
The audiobook Endure by Alex Hutchinson
Russell Mark
Lia Thomas
Transgender swimmer
Physician assistant
Blaire Bachman
Meditation
Confidence
Anti-doping
Takeaways
Kelly
- You don’t always have to do things like you are “supposed to” but can personalize your approach to reach your own peak performance.
- It’s okay to just have silence in your head sometimes and that it is a normal part of performing at your best.
Maria
- When you feel overwhelmed with pressure, look out and see who you can help and encourage to take the stress off of you.
- Find a balance between hard work and creativity.
Quote of the Week“It’s not necessarily what happens that day that determines your success; it’s what you’ve done consistently leading up to that day.” -- Paige Madden
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Are you surrounding yourself with the right tools to bring out your best, champion self?
Life and leadership coaches Kelly Palace and Maria Parker share six ways you can improve your chances for success, including examples from their own lives.
Sign up for your free consultation on health, leadership and life coaching with Kelly or Maria at ChampionsMojo.com/cm-coaching.
Catch up on EVERY episode at ChampionsMojo.com.
6 Ways to Create an Environment that Brings Out the Champion in You
- Control Negative Input
- Embrace and Study Failure
- Unclutter Both Physical Space and Emotional Space
- Take Control of Your Actions and Environment
- Beautify Your Environment to Your Taste and Needs
- Surround Yourself with Other Champions
Episode Topics and Mentions
Media fast
Emotional clutter
Dan Plesac
Major League Baseball
Takeaways
Kelly
Improve your environment and beautify it to feel more at home in it.
Maria
Study failure and embrace it in a lighthearted way.
Quote of the Week“Our environment, the world in which we live and work, is a mirror of our attitudes and expectations.” — Earl Nightingale
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Are you coachable in life?
Being able to level up and live your life’s true purpose takes focused listening, vulnerability and self-reflection, according to performance coach and former D1 swim coach Steve Mellor. He joins the podcast to talk about his recent switch in careers, how therapy improved his outlook and continues to improve his life, and why incorporating a life coach is so valuable.
Sign up for your free consultation on health, leadership and life coaching with Kelly or Maria at ChampionsMojo.com/cm-coaching.
Catch up on EVERY episode at ChampionsMojo.com.
MORE ABOUT STEVE MELLOR
Steve Mellor is a performance coach and culture consultant who is a former D1 associate head swim coach at Louisiana State University. Steve coached LSU’s Brooks Curry to a spot on the 2021 Olympic Swim team, and Brooks went on to win gold. This was the first time a member of the LSU Swim Team qualified for the US Olympic Team. Steve is the host of the Career Competitor podcast, which is part of the CG Sports Network.
Episode Topics and Mentions
Brooks Curry
Louisiana State University
Career Competitor podcast
Leadership coaching
Swim coaching
2021 Olympics
Christen Shefchunas
Cycling
Cruzbike
Strava
Caeleb Dressel
CareerCompetitor.com
Takeaways
Kelly
- Listen to yourself and get in alignment with your values. It will guide you the right direction.
- Do not attach yourself to the outcome. Focus instead on the journey and the overall experience.
Maria
- Try to figure out what people really want out of life by listening to what they actually want. It’s so important to listen.
- Share something about yourself if you are trying to learn about other people. It gets the ball rolling and encourages them to open up to you.
Quote of the Week“We have optimal versions of ourselves. We are in control of whether or not we realize that version of ourselves.” -- Steve Mellor
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Are you grateful for the gift of health?
Liver transplant recipient and endurance swimmer Jillian Best joins the show to talk about how a hereditary disease, and near death, continues to inspire her to greater heights today. She talks about the importance of organ donation and how she stays motivated to reach all of her goals.
Sign up for your free consultation on health, leadership and life coaching with Kelly or Maria at ChampionsMojo.com/cm-coaching.
Catch up on EVERY episode at ChampionsMojo.com.
MORE ABOUT JILLIAN BEST
Jillian Best is a record-setting endurance open-water swimmer. She swam 52 kilometers (32.3 miles) across Lake Ontario in 18 hours and 36 minutes, becoming one of a handful of people to complete this. She did it to raise money and awareness about the importance of organ transplants through her Move for Life Foundation.
Jillian was diagnosed with a condition that attacked her liver at age 15 and at age 22, she started to have liver failure and was put on the organ transplant waiting list. At age 29, Jillian received her life saving transplant. After she recovered, she went back to swimming and hasn’t stopped since, winning gold medals and breaking records at the 2019 World Transplant Games.
Jillian’s life since then has been about bringing hope and encouragement to others and raising money for life saving equipment for organ transplants.
Episode Topics and Mentions
Lake Ontario
Endurance swimming
Organ donation
Liver failure
Move for Life Foundation
2019 World Transplant Games
Hereditary hemorrhagic telangiectasia
Toronto
Perseverance
Goal-setting
Prioritizing sleep
Confidence
Cognitive behavioral therapy
Australia
London, Ontario
Takeaways
Kelly
- When you’re going to do something big, say “I’m ready” -- and work to BE ready. Put in the work and time to get to that point.
- Sleep is so important and underrated. Having consistent sleep -- and enough of it -- really does trigger better mental/physical health.
Maria
- If you’re doing something hard, think about the others you are doing it for to help you feel motivated and grateful.
- We can rewire our brains by instilling confidence and positive thoughts, self-talk and mantras.
Quote of the Week“Whatever it is that will make you really happy, or fulfill you, or fuel your passion - just go for it. It can lead you to better, happier times in your life.” -- JIllian Best
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Have something you want to share with us? Email it to hello@championsmojo.com.
From this episode’s sponsor:
Tim Kafer, the inventor of the ThrowMAX throwing trainer, is also the founder of a network of tournament websites that help sports players find playing opportunities all across the nation. These tournament websites span across 8 different sports like softball, basketball, lacrosse, tennis, etc. and the sign-up is free for a limited period.
Learn more:
https://fastpitchsoftballtournaments.com/
https://www.throwmax.com/x/
Support the show
Swimming in open water during a date, Rachael Lilienthal felt something brush across her back. At first she thought it was a kayak. Then she realized it was a huge alligator. Hear what ensues from that point on during this amazing interview. Did an angel save her life? Could Rachael relearn everything in her life after losing a limb? Could she do it with a positive attitude?
Alligator-attack survivor and Masters swimmer Rachael Lilienthal joins the show to share the details of her attack, her road to recovery and the silver linings she recognized along the journey.
Why are alligator attacks on the rise? What can you do to help prevent them?
Catch up on EVERY episode at ChampionsMojo.com.
MORE ABOUT RACHAEL LILIENTHAL
Rachael Lilienthal is a Masters swimmer who was attacked by a 9-foot alligator while swimming in open water in the Wekiva River near Apopka, Florida in 2015. Racheal lost the majority of her right arm in that attack, and almost her life. Rachael continues to swim and recently took home gold in the 200-meter butterfly at the Rowdy Gaines Short Course Meters Masters Classic meet. Rachael is a Spanish professor at Rollins College in Orlando, Florida, USA.
Episode Topics and Mentions
Alligator attack
Rowdy Gaines Short Course Meters Masters Classic
US Masters Swimming
Rollins College
Ego
Death roll
Canoeing
Boston Marathon bombing
Silver linings
Angels
Assistive devices
Paralympics
Yoga
Breast cancer
Takeaways
Kelly
- Be ready for life to be hard. Get your mind, body and life in shape for when it gets hard.
- When things are REALLY hard, stop and ask yourself: Do I really need to do this and in this way?
Maria
- Look for the little moments of gratitude in each day and over the course of time, your whole life improves.
- Make the decision to “exhale” instead of panic when you are in a stressful situation.
Quote of the Week
“When we approach the day focusing on things to be grateful for, we have a better day; when we have a lot of better days, we have a better life.” -- Rachael Lilienthal
Subscribe to the Champion's Mojo podcast on Apple Podcasts, Spotify and Google Play.
Have something you want to share with us? Email it to hello@championsmojo.com.
From this episode’s sponsor:
Tim Kafer, the inventor of the ThrowMAX throwing trainer, is also the founder of a network of tournament websites that help sports players find playing opportunities all across the nation. These tournament websites span across 8 different sports like softball, basketball, lacrosse, tennis, etc. and the sign-up is free for a limited period.
Learn more:
https://fastpitchsoftballtournaments.com/
https://www.throwmax.com/x/
Support the show
How can athletes strike a balance between normal discomfort and understanding the constraints of aging?
Olympic swimmer Dara Torres joins the podcast to talk with Kelly and Maria about how she stays active but respects the boundaries of her body as she ages. She also talks about parenting and what she’s up to now.
Sign up for your free consultation on health, leadership and life coaching with Kelly or Maria at ChampionsMojo.com/cm-coaching.
Catch up on EVERY episode at ChampionsMojo.com.
MORE ABOUT DARA TORRES
Dara Torres is one of the greatest Olympic swimmers of all time, with five Olympic performances (1984, 1988, 1992, 2000 and 2008) and 12 Olympic medals. She is most known for her age-defying comeback at the 2008 Olympics, where at age 41 and as the mother of a 16-month-old, she became the oldest swimmer to stand on the podium, winning silver in the 4 X 100 relay and silver in the 50 meter.
Dara is also an entrepreneur and bestselling author, writing two books, Gold Medal Fitness and Age is Just a Number. She’s a regular keynote speaker, has worked as a model and regularly works in sports media. Dara is involved in charitable work to raise money for cancer research and drowning prevention, and since 2019 she’s been the health and wellness officer for CanIBrands, a CBD health and wellness company.
Episode Topics and Mentions
Olympic swimming
Gold Medal Fitness by Dara Torres
Age is Just a Number by Dara Torres
CanIBrands, a CBD health and wellness company
Aging
Psoriasis
Pilates
Spin classes
Surfing
Paddle boarding
Parenting
Jill Sterkel
Sportsmanship
Better sleep
Injury recovery
Takeaways
Kelly
- Underschedule yourself as an aging athlete and allow yourself built in rest days and periods of time.
- When you just accept what you look like, or other parts of your identity, you are able to release anxiety around it and others accept you, too.
Maria
- It’s hard for athletes to “listen to your body” but as you age, you need to balance out the pain/discomfort with discipline.
- Kindness is admirable and makes a bigger difference than athletic performance.
Quote of the Week“The people I admire aren’t always the ones who come in first place. It’s the ones who try their best and who treat people how they want to be treated.” -- Dara Torres
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We have a responsibility to share our struggles with others -- even the most tragic.
Keynote speaker and author Karen Allen joins the podcast to talk about how the still-unsolved murder of her husband drives the work she does today to help others embrace the “beauty in the mess” of their lives.
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MORE ABOUT KAREN ALLEN
Karen Allen is a keynote speaker, author, podcaster and executive leadership coach who helps others embrace the mess of their lives through her 100% Human brand. After losing her husband to a still-unsolved murder, Karen also lost her car, her job and her home in her despair. To save her own life and build a better one for her son, she began the work of healing -- step by step -- and in the process found her calling to help others work through the pain and conflict in their own lives, and use it for good. Learn more about Karen Allen on her website.
Episode Topics and Mentions
Karen Allen’s website
Karen Allen's podcast 100% Human
Growth mindset
Karen Allen’s Ted Talk
CrossFit
Murder victim
Cold case
The Shack by Willliam P. Young
Forgiveness
Personal healing
Neuroplasticity
Stop and shift mentality
Mental strength
Mental wellness
Mental performance
The Great Work of Your Life by Stephen Cope
Dharma
Takeaways
Kelly
- Find one simple tool that helps you get through a hard day or to build a new habit -- and you will be stronger over time.
- Connect with someone else when you are in a traumatic or difficult situation, even if you don’t talk. Do not isolate yourself.
Maria
- Look back and see how long it’s been since the last time you did something you are trying to change, and compare behavior to how you were before -- not to how you want to be later.
- Productive venting is important to say how we really feel, in a safe place. Then once your feelings are out, decide what you want to do next to move forward.
Quote of the Week“People think that acceptance means that everything’s okay. Acceptance is acknowledging your starting point and just saying, “Okay, I acknowledge where I am, I accept where I am and now I can choose more clearly what direction I want to go.’” -- Karen Allen
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Many thought leaders believe that to be successful we must get out of our comfort zone. And also that today's society is making us, well, soft. Kelly and Maria share concrete ideas for getting uncomfortable in life, including in athletics, relationships and ambitions.
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Episode Topics and Mentions
Do Tough by Maria Parker (December 2021 release)
The Comfort Crisis by Michael Easton
Seventeen Magazine and the Alternating Theory of Happiness
Breast cancer awareness
Factfulness by Hans Rosling
Relational vulnerability
Vulnerability
Native American concept of having “75 problems”
Brain cancer
Anxiety
Grand Canyon
Cold showers
Death awareness
Death scare
Pawtuckaway State Park
Franconia Loop Trail
Intermittent fasting
Prevalence-induced concept change
Dementia
Trans-American Race (cycling)
Takeaways
Kelly
- When you see an opportunity to build something new, take it -- even if you feel hesitation.
- Be brave and confront uncomfortable, inconvenient relationships -- despite the outcome.
Maria
- Go out of your comfort zone to do things with people you love, right now, instead of waiting until you find the perfect time or fit.
- Take on new, exciting challenges where you may know nothing going into them and learn from them.
Quote of the Week
“You gain strength, courage and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, 'I have lived through this horror. I can take the next thing that comes along.'” -- Eleanor Roosevelt
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How has adversity inspired your success?
Renowned cross-country coach Desmond Dunham, known to his athletes as Coach Dez, joins the podcast to talk with Kelly and Maria about how he turned pain in his childhood into a passion for mentorship. He talks about the lessons in his new book, Running Against the Odds, and how coaching is one way he gives back to the community.
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MORE ABOUT DESMOND DUNHAM
Desmond Dunham, or as he’s known to many, Coach Dez, is a nationally-renowned running coach, mentor, Under Armour Coach Ambassador and the author of the newly released book, Running Against the Odds. Coach Dez is a nationally acclaimed track and field and cross-country coach who has been teaching, mentoring and coaching in the Washington, D.C. Metropolitan area for over two decades. He’s also the founder of Kids Elite Sports which offers summer sports camp and youth sports training. This camp has positively affected nearly 800 students.
Episode Topics and Mentions
Cross country running
Coaching
Kids Elite Sports
Running Against the Odds by Desmond Dunham
Vietnam War
PTSD
Domestic violence
Speech impediment
Dyslexia
Endorphins
Serotonin
Howard University
Mentorship
Alcoholism
Gary, Indiana
Little League Baseball
The steel industry
South Africa
Bronchitis
Apartheid
Takeaways
Kelly
- Goals need a plan to be successful. There is a place for wishing -- but goals need actual planning to come to fruition.
- “Anti-influencers” can inspire us to do the opposite of what they do and inspire us to positively change the world.
Maria
- Follow your passion, even if it leads somewhere that doesn’t seem as shiny as another option.
- Failure can be a great teacher and inspire later successes.
Quote of the Week“You can find something that can be your passion, your outlet, that can give you a lot of fuel so that you can have maximum output in everything else that you do.” -- Desmond Dunham
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Purposeful living takes us to a higher level of joy in life -- but how do we find our purpose? Health and leadership coaches Kelly Palace and Maria Parker outline eight steps to finding your life’s purpose -- and then implementing it.
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8 Ways to Find Your Life’s Purpose
- Ask yourself: What am I passionate about or what do I LOVE to do?
- Ask yourself: What values and strengths drive my behaviors?
- Create a Life Purpose or Mission Statement.
- Decide what you want out of life, and outline your goals.
- Use tools that can help you figure out your purpose.
- Take the Passion Test, developed by Chris and Janet Attwood.
- Take time for yourself to find and experience your purpose and passion.
- Ask yourself: When was the last time I experienced pure joy? Then go do more of that.
Episode Topics and Mentions
The Power of Myth and Hero’s Journey by Joseph Campbell
Character strengths
Viacharacter.org
What color is your parachute? by Richard Nelson Bolles
Passion Test, developed by Chris and Janet Atwood
Takeaways
Kelly
- Be present with your mission statement - revisit it, refine it, reflect on it.
- Remember to set new goals so that you still feel driven.
Maria
- Take the Passion Test, even once a year, to align your actions with your purpose.
- It’s so important to take time for yourself, to be quiet with yourself and not fill every second with “stuff.”
Quote of the Week
“You were put on this earth to achieve your greatest self, to live out your purpose, and to do it courageously.” ― Steve Maraboli
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Do you realize what a gift this ONE life truly is? How do you find your self worth and overcome life's challenges to enjoy that gift?
Wellness and high performance coach Nordine Zouareg, author of the book Inner Fitness, talks with Kelly and Maria about how he overcame physical challenges and anxiety in his childhood to become a world-renowned bodybuilder -- and how he continues to motivate others today through his books and coaching.
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MORE ABOUT NORDINE ZOUAREG
Nordine Zouareg is a French-American fitness personality, high-performance coach and author who has won Mr. France, Mr. Europe, Mr. World and Mr. Universe. He was a sickly infant, with a birth weight of two pounds. Poor health played a huge role in his childhood, resulting in a lot of spinoff problems, such as bullying. During his teens, he focused on becoming a gymnast, eventually finding bodybuilding and earning his first national title in 1985. He went on to win Mr. Universe twice - in 1986 and 1988.
Today he is an author and promotes his “mind over body” philosophy.
Episode Topics and Mentions
Bodybuilding
COVID-19 pandemic
Bodybuilding
Inner fitness
Inner conflict
Wellness coaching
Anxiety
Mental health
Finding your passion
Racism
Meditation
Gymnastics
Dwayne “The Rock” Johnson
Self worth
Happiness
Nordine’s InnerFitness Tribe
Takeaways
Kelly
- Follow your passion and it will release you from your anxiety.
- Remember to do more of what you love, less of what you tolerate and none of what you hate.
Maria
- Use the concept of the anchor -- a vision in your mind that programs you to walk in the direction of your goals.
- At the base of every mountain, there is someone willing to help you. Find that person or those people
Quote of the Week“Inner fitness is simply the harmony or the equilibrium between the emotional, mental, physical and spiritual aspect of one’s self. When you have that in equilibrium, you have inner fitness.” -- Nordine Zouareg
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Are you moving too fast through life? Are you paying attention to your life -- or always thinking of the next thing on your list?
Certified health and wellness coaches Kelly Palace and Maria Parker give 10 tangible tips for slowing down and building a mindful mindset to reduce anxiety and stress and improve physical health.
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10 Ways to Slow Down
-
Practice gratitude. This can include journaling, meditation, prayer and other ways to reflect and focus on the positive.
-
Check in with your body. Shift your focus off your exterior and feel your heartbeat, or the stretch of your muscles as you raise your arms.
-
Practice “Now I am.” Remind yourself who you are in that moment and truly engage in it.
-
Truly listen to the person you are interacting with, or your interlocutor. Put your phone down, don’t think ahead or to what is happening later in the day.
-
Pay attention to your emotions. Check in with how you feel emotionally and allow those emotions to exist.
-
Become aware of all five of your senses. What do you see, smell, hear, touch, taste
-
Become aware of five things in nature. Notice the beauty around you in the natural world.
-
Focus on your breath. Practice the 4-4-8 breathing technique.
-
Observe your thoughts. Acknowledge your actual thoughts and then process them.
-
Tap mindful eating. Taste it, enjoy it, take in the whole experience of eating. This can help empower weight loss.
Takeaways
Kelly
- Set an alarm or choose another visual reminder to be present to learn how to truly be in the moment.
- Use “Now I Am” to remember who you are at any given moment.
Maria
- Check in with your thoughts regularly, even throughout the day, to pinpoint them and manage them.
- Eat mindfully, away from your phone, your desk, your computer. Really think about what you are eating.
Quote of the Week “In today’s rush, we all think too much – seek too much – want too much – and forget about the joy of just being.” – Eckhart Tolle
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Can you be afraid and confident at the same time? Confidence Coach Christen Shefchunas believes that you cannot reach a confident point without first facing your fears. She joins the show to talk to Kelly and Maria about how she coaches female athletes, and other clients, to confident outcomes.
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MORE ABOUT CHRISTEN SHEFCHUNAS
Christen Shefchunas is a professional Confidence Coach who works with athletes who are Olympians, World Champions and NCAA All Americans, as well as high school athletes. As a former Division I head coach, Christen watched too many women miss out on their potential because of their lack of confidence. Realizing that there was a significant lack of resources for these athletes, Christen left her 16-year coaching career and started Coach Christen, a business focused on helping female athletes.She is the creator of Confidence Nuggets, a bracelet line created to remind women of their truth and she is the author of 30 Days to Confident: A 30 Day Confidence Challenge for Female Athletes.
Episode Topics and Mentions
30 Days to Confident by Christen Shefchunas
University of Tennessee
University of Miami
Confidence coaching
Crisis of confidence in female athletes
Hali Flickinger
Natalie Hinds
CBT, Cognitive behavioral therapy
Missy Franklin
Vulnerability
Lilly King
Kara Lynn Joyce
Katie Meili
Confidence nuggets
Takeaways
Maria
- First figure out your fears before you can authentically tap into who you are and recognize your “truths.”
- Give yourself grace.
Kelly
- When you lack confidence, think about what you do well and celebrate it.
- Women have different brains than men -- it’s important recognize this so we can better understand ourselves and the opposite sex.
Quote of the Week“What we put our focus on has to be absolutely true to us.” -- Christen Shefchunas
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Did you know that stress can have a profound negative effect on your physical health? Certified health coaches Kelly Palace and Maria Parker break down several ways stress in your life may be impacting your mental AND physical health -- and then offer tips to combat stress for a healthier outlook.
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Ways that Stress is Damaging
- Increased cortisol production. RESULTING IN weight gain (especially in the belly), inability to lose weight or gain muscle, and premature aging.
- Decreased nutrient absorption. RESULTING IN: feeling sluggish Due to decreased digestive enzyme production; decreased bile flow from the gallbladder, as well as decreased oxygenation and gastrointestinal blood flow.
- Decreased gut flora populations. RESULTING IN: feeling sluggish immune problems, skin disorders, nutrient deficiencies, and digestive distress.
- Increase in sodium and fluid retention. RESULTING IN: high blood pressure (hypertension).
- Decrease in thermic efficiency. RESULTING IN: decreased ability to burn calories.
- Decrease in thyroid hormone. RESULTING IN: decreasing the body's metabolic activity.
- Increase in blood cholesterol. RESULTING IN: raising LDL cholesterol levels.
- Increase in blood platelet aggregation. RESULTING IN: A major risk factor in heart disease.
- Decrease in sex hormones. RESULTING IN: lower sex drive, energy, and decrease muscle mass.
- Increase in inflammation. RESULTING IN: The basis of many ailments including brain and heart disease.
- Decrease in gastric emptying time. RESULTING IN: constipation and can be a risk factor in diseases of the colon.
- Increase in gastric emptying time. RESULTING IN: diarrhea, and food particles prematurely entering the small intestines -- a probable factor in food sensitivities, and various disease conditions.
- Increased food sensitivities. RESULTING IN: decreased immunity and leaky gut.
- Decrease in growth hormone. RESULTING IN: slower healing and rebuilding tissues and burning fat and building muscle.
- Increase in insulin resistance. RESULTING IN: unresponsive to insulin -- a factor in diabetes, weight gain, heart disease and aging.
- Increase in erratic function of LES (Lower esophageal sphincter). RESULTING IN: gastric reflux (heartburn).
- Increase in oxidative stress. RESULTING IN: Prematurely aging the body; a precursor to many diseases.
- Increased risk of osteoporosis. RESULTING IN: Bone density loss.
10 Tips to Manage Stress
- Control negative thoughts when uncertainty creeps in--stay in the present moment.
- Turn off the news -- take a news fast!
- Meditate or pray.
- Exercise
- Get into nature.
- Make sure you are getting good quality sleep.
- Find a community that uplifts you.
- Breathe deeply. Try the 4-4-8 cycle of 4 seconds in through the nose, hold for 4 seconds and breathe out through the mouth for 8 seconds slowly.
- Listen to uplifting music.
- Eat foods that are good for you. Consider cutting caffeine - it increases anxiety.
Takeaways
Maria
- Focusing on healthy, organic, fresh foods is so important for overall health.
- Listening to uplifting music reduces stress.
Kelly
- Spending time interacting with a supportive community of family, friends and other like-minded people can be a stress reliever.
- Spending time out in nature, even just for a short time, can be a mood booster.
Quote of the WeekSupport the show
When you take care of your body through nutrition, exercise and sleep, accomplishing the rest of your goals is much easier. Entrepreneurship and leadership expert Adam Mendler joins the show to talk about these foundational components of success -- along with the ability to dream big.
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MORE ABOUT ADAM MENDLER
Adam Mendler is an expert in leadership and entrepreneurship He is the CEO of the Veloz Group and has built multiple successful businesses. Adam hosts the Thirty Minute Mentors podcast where he interviews leaders in every area and industry. In addition to his podcast, he has written over 70 articles for major media outlets including Forbes and Huffington Post. He is a keynote speaker for businesses, universities and non-profit organizations and teaches a graduate-level class at UCLA on teamwork and leadership.
Episode Topics and Mentions
Veloz Group
Thirty Minute Mentors podcast
UCLA
Baseball
Los Angeles Angels
Entrepreneurship
Beverly Hills Chairs
Ergonomics
Exercise
Sleep
Satchel Paige
Takeaways
Maria
Taking care of your body -- nutrition, working out, and sleep -- makes the rest of your success so much easier.
Kelly
Go after your dreams -- if you don’t get the original dream, you will make another one come true.
Quote of the Week“Failure is, in many ways, the gateway to success.” -- Adam Mendler
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Olympic swimmer Natalie Hinds thought that she was finished with swimming in 2016 when she placed 40th at Olympic Trials. After some time away from competitive swimming she decided to compete again -- this time with new self talk, new boundaries and a new perspective on her abilities. Tune in to this exclusive interview as Natalie shares her Olympic-preparation routine and how what she does outside of the pool helps her performance.
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MORE ABOUT NATALIE HINDS
Originally from Midland, Texas, Natalie Hinds is swimming on Team USA in the 2021 Tokyo Olympics in the 4 X 100 free relay. In 2016, Natalie thought she had retired after finishing 40th in the 2016 Olympic Trials. After almost two years away from pool, which included getting a job at Turner Broadcasting in Atlanta, Hinds found herself wanting to compete once again and in 2018 joined the University of Georgia professional group under Jack Bauerle.
Natalie swam collegiately at the University of Florida where she earned NCAA All-American Honors over 15 times and broke school records as a sprinter. Natalie also swam professionally in 2019 and 2020 for the ISL champion team Cali Condors and is represented by the CG Sports Network. In her down time, Natalie weaves and sells her art at loominarydesign.com.
Episode Topics and Mentions
Turner Broadcasting
University of Georgia
Jack Bauerle
Midland, Texas
University of Florida
NCAA
ISL, International Swimming League
Cali Condors, ISL team
San Antonio
Team USA
Power of routine
Mission Viejo
Christen Shefchunas
Deep breathing
Meditation
Calm app
Headspace app
Team BLAC
Maritza Correia McClendon
Simone Manuel
Reece Whitley
George Floyd
Weaving
Natalie Hinds’ weaving website, loominary
Keith Bell - sports psychologist
Takeaways
Maria
1 - Talking to someone can help you articulate your thoughts and take away power from whatever is causing you anxiety or fear.
2 - Having something else that is unrelated to your goal can give you a way to have a release.
Kelly
1 - Visualizing having a Plan A and Plan B deflates the pressure and can help you neutralize high-pressure situations.
2 - Outlining your boundaries and focusing on yourself when you have a big goal in front of you is not selfish.
Quote of the Week“What am I willing to put my energy into?” -- Natalie Hinds
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How do you push past discomfort to meet your goals? Guinness Book World Record Holder Budimir “Buda” Šobat joins the show to talk about his record time of free diving for 24 minutes and 33 seconds -- and how his daughter and her medical issues inspire him.
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MORE ABOUT BUDIMIR BUDA ŠOBAT
Budimir Buda Šobat is a Guinness Book World Record Holder from Croatia. Buda is a free diver and bronze medal world championship freediving in liyawno, Italy. Buda broke his own record this year in March, with a new free diving time of 24 minutes and 33 seconds in the water.
Buda has trained his body to pump oxygen more slowly and he's also trained for the involuntary muscle spasms which kick in around the 18-minute mark. He is inspired in his endeavors by his 20-year-old daughter Saša, who has cerebral palsy, autism and epilepsy.
Episode Topics and Mentions
Free diving
Sisak, Croatia
liyawno, Italy
Cerebral palsy
Autism
Epilepsy
Room of Miracles in Sisak, Croatia
Bodybuilding
“The Big Blue” movie, story by Luc Besson
Canada
Static apnea
Pure oxygen
Belgrade, Serbia
Mateusz Malina
Mirela Kardasevic
Takeaways
Maria
Sometimes, you can be too tough and bull-headed, and it can cross to stupidity. It is okay to take a break, slow down or stop if your inner voice tells you that it is time to stop.
Kelly
Water is rejuvenating, cleansing and magical, no matter what aptitude or ability you have.
Quote of the Week"The only way of finding the limits of the possible is by going beyond them into the impossible." -- Arthur C. Clarke
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The pool is just one part of Olympic legend Aaron Peirsol’s lifelong, spiritual connection to the water. He joins the show to talk about his family history of swimming, sailing and connecting to the water around them -- as well as the ways he continues to engage with his sport, and his responsibility to it, more than a decade after officially retiring from it.
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MORE ABOUT AARON PEIRSOL
Aaron Peirsol is a three-time Olympian and seven-time Olympic medalist -- and five of those medals are gold. Aaron has been retired from swimming for a decade, but he is still the current world record holder in the long course 200-meter backstroke. He is involved with several great causes, including being an ambassador for the Global Water Foundation and the Surfrider Foundation. He is also a spokesman for Oceana, which is the largest international ocean conservation and advocacy organization in the world.
Episode Topics and Mentions
Backstroke
Waikiki
Honolulu
Pacific Ocean
Importance of preparation
Weka Wachee mermaids
Synchronized swimming
Surfing
Michael Andrew
Warren Kealoha
Takeaways
Maria
Remind yourself that there is a lot you are not in control of -- so do not waste your energy on it. Focus instead on the things you can control, like preparation.
Kelly
When you are in a pressure situation, ask yourself: Why am I here? Your “why” should be something deep and spiritual.
Quote of the Week
“I have always had a very natural connection to the water, and that connection stems from the ocean itself.” -- Aaron Peirsol
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Are you living up to your responsibility to make a difference? Once terrified of public speaking, Virginia Walden Ford is now a leading advocate for expanding educational opportunities for American students and the subject of the feature film “Miss Virginia,” available on Netflix. She joins the show to talk about accepting, and eventually embracing, the call on her life to change educational outcomes for her own son -- and for other children.
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MORE ABOUT VIRGINIA WALDEN FORD
Virginia Walden Ford is one of America’s leading advocates for parent empowerment. As a student, a mother, an advocate, and a grandmother, Virginia has spent her lifetime fighting to create new educational opportunities for children and families.
Virginia Walden Ford is best known for the feature film Miss Virginia, of which she is the subject. The starring role was played by Emmy-award winner Uzo Aduba, and other stars include Matthew Modine, Vanessa WIlliams and Amirah Vann.
While she was raising her three children in Washington, D.C., Virginia was shocked that so many children were forced to attend failing, crumbling schools simply because they lived in the “wrong” ZIP codes. In fact, she worried that her own son, William, was falling through the cracks of a system that wasn’t focused on the best interests of children.
In 1998, she took action, forming a grassroots organization, D.C. Parents for School Choice. In 2003, with the support of national education organizations and lawmakers, Virginia and her courageous group of parent advocates succeeded in enacting the nation’s first-ever Opportunity Scholarship Program for low-income children, a program that set into motion a complete overhaul of Washington, D.C.’s education system.
This program provides scholarships for low-income children to attend private schools. Thousands of students have received Opportunity Scholarships, and the program boasts a 91% high school graduation rate.
Virginia shared her advice and experiences in her book, Voices, Choices, and Second Chances. Her second book, School Choice: A Legacy to Keep, was published in 2019.
Episode Topics and Mentions
Miss Virginia, feature film
Uzo Aduba
Matthew Modine
Fear of public speaking
Parent empowerment
School choice
D.C. Parents for School Choice
D.C. Opportunity Scholarship Program
Washington, D.C.
Fairfax County
Harriet Tubman
Little Rock 9
Desegregation
Little Rock Central High School
National Museum of African American History and Culture
The Moving Picture Institute
Takeaways
Maria
Remember that you have a responsibility to make a difference. When you see a need, you need to do something about it.
Kelly
Find your voice through your stories -- everyone has stories that matter to others. Find them and share them to make an impact.
Quote of the Week“You have a responsibility to make a difference.” -- Virginia Walden Ford
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Are you living up to your true potential? 2021 Olympic hopeful Michael Andrew returns to the podcast to talk about his recent success and embracing his talent and hard work so he never “wastes grace” in his life. He also talks with Kelly and Maria about his mindset change when it comes to competitively swimming the 200 IM -- and how he remains grounded in his faith and family as his clout in the swimming world continues to grow.
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MORE ABOUT MICHAEL ANDREW
Michael Andrew is a professional swimmer and is an owner of the Michael Andrew Swimming Academy and the New York Breakers team, where he also swims (in the International Swimming League). He first gained notoriety for breaking numerous National Age Group Records in his teens, currently holding more than 100 National Age Group records and has since become a multiple time US National Champion and World Champion for team USA.
Coached by his father Peter Andrew, Michael credits much of his success to his training style, USRPT, aka Ultra Short Race Pace Training. And his mother Tina, a former professional athlete herself, is the General Manager of the New York Breakers.
Episode Topics and Mentions
Professional swimming
ISL, International Swimming League
NY Breakers
Michael Andrew Swim Academy
200 IM
Indianapolis
Atlanta
Long course swimming
San Antonio
Oahu
Mission Viejo
TYR
Corkcicle
Surfing
Caroline Marks
WSL, World Surfing League
USRPT, Ultra Short Race Pace Training
Lou Sharpe
David Salo
Rowdy Gaines
Listen to Michael’s previous interview on Champion’s Mojo
Takeaways
Maria
Having a strong faith can keep you centered.
Kelly
With the right mindset, you can become good at those tasks you don’t automatically love.
Quote of the Week“I continue to see everything I have as complete grace, I don’t want to waste that opportunity.” -- Michael Andrew
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How does a person face, and overcome, their worst fears? How can you face your own stories about yourself -- and change them for the better?
Peak performance coach Brian Bergford faced a lifelong fear of having his head submerged in water at the age of 30, when he decided to confront it. Today he is a record-setting Masters swimmer and he joins the show to share his journey with Kelly and Maria -- along with tips for listeners on confronting fears.
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MORE ABOUT BRIAN BERGFORD
Brian Bergford is a peak performance coach and a champion Masters swimmer. Despite having a debilitating fear of having his face submerged in water since early childhood, Brian eventually tackled his fear head-on by taking up swimming at the age of 30. He took swimming lessons, joined a Masters swimming program. A little less than 5 years later, he had qualified in 4 events and was competing at the US Masters Swimming National Championships. He has since medaled in 13 USMS National Championship races, is a four-time state champion and holds 4 USMS top 10 times.
Brian is also Certified Dog Trainer (IACP-CDT) and is a dog behavioral specialist. He is a former vice president and member of the board of directors for the International Association of Canine Professionals, and is the owner of Altitude Dog Training and Uptown Dog in Longmont, Colorado. His expertise of the interplay between dog behavior and human psychology gave rise to his first book, Transformational Dog Training: Bring Out the Best in Your Dog by Bringing Out the Best in Yourself.
Episode Topics and Mentions
Dogs
Dog training
Dog behavior
International Association of Dog Trainers - look up
Altitude Dog Training - look up
Transformational Dog Training - book look up by Brian
Water phobia
Masters swimming
Michael Phelps
Rock climbing
Fear versus phobia
Systematic desensitization
BergfordPerformance.com
Takeaways
Maria
You will experience the range of “emotional guests” -- but don’t let the negative ones get comfortable. At the same time, welcome the good ones and don’t question them.
Kelly
Don’t tolerate your own B.S. Own your fears and phobias.
Quote of the Week
“Sometimes when we think we’re worn down and we’re really tired and we need a break, what we really need is to be inspired.” -- Brian Bergford
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We are all leaders, whether we know it or not. What kind of leader are you? Are you an eager leader? A target maker? A confidence carrier? Or all of them? In this episode Kelly and Maria explore 10 personas that great leaders emulate.
This is a deeper dive on this topic from Kelly’s book Take Your Mark, LEAD! 10 Ways to Lead Yourself and Others like a Championand she and Maria discuss the traits of each one in this episode. Learn ways to be a more effective leader for yourself and others.
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10 Leader Personas
Sourced from Kelly Palace’s best-selling book Take Your Mark, LEAD! 10 Ways to Lead Yourself and Others like a Champion
Eager Leader
Target Maker
Vibrant Visionary
Discipline Developer
Passionate Persister
Habit Hacker
Peak Performer
Confidence Carrier
Reflective Thinker
Success Celebrator
Episode Topics and Mentions
Take Your Mark, LEAD! 10 Ways to Lead Yourself and Others like a Championby Kelly Palace
Personas
Pfizer
General George S. Patton
Perfection paralysis
Vision boards
Benefits of taking cold showers
COVID-19 vaccination
The V Foundation for Cancer
Jim Valvano
Dan Plesac
New York Yankees
Billie Jean King
Playboy Magazine
Lewis Pugh
Dave Marsh
Matt Biondi
Breast cancer survivors
Takeaways
Maria
Reflective thinking is a vital part of effective leadership because it helps you learn from the past, and gain confidence due to what you have already accomplished.
Kelly
Tapping into the persona of a Passionate Persister is important, taking into account what really should be persisted on and what should be released.
Quote of the Week“How do you go from where you are to where you wanna be? I think you have to have an enthusiasm for life. You have to have a dream, a goal. And you have to be willing to work for it.” -- Jim Valvano
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Maddy Banic is not only a swim champion, but a champion of mental health. How does a person come back from the brink of suicide to become a record-setting athlete and Olympic hopeful? Professional swimmer Madeline Banic joins the show to talk with Kelly and Maria about the darkest time of her life -- and the tools she used, and continues to implement, to recover, and how she also shares those tools with others through mental health advocacy.
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MORE ABOUT MADELINE BANIC
Madeline “Maddy” Banic is a 9-time SEC conference champion and NCAA champion who graduated from the University of Tennessee. Specializing in sprint fly and free, she swims professionally. Her first year as a professional swimmer with the International Swimming League, Maddy was a member of the L.A. Current and then switched to the Energy Standard Team where she had a breakout 2020 season.
Maddy had tough times during her time in college. After years of fighting anxiety and depression, she came to a very low point and contemplated suicide. She left school to receive treatment and came back with a zest for life and swimming. She went on to be voted captain of her team and win the NCAA in the 200 medley relay her senior year. Maddy is now an advocate for mental health awareness, hoping to help others avoid the despair she endured.
Episode Topics and Mentions
CG Sports Network
University of Tennessee
NCAA
ISL, International Swimming League
L.A. Current
Energy Standard Team Elite
Anxiety
Suicide
Mental health awareness
Therapy
Weakness
Toxic traits
Cognitive distortions
Feeling Good: The New Mood Therapy, by David D. Burns
Feeling Great: The Revolutionary New Treatment for Depression and Anxiety, by David D. Burns
CBT, Cognitive Behavioral Therapy
DBT, Dialectical Behavioral Therapy
Knoxville, Tennessee
5, 4, 3, 2, 1 “in the moment” exercise
Depression and Anxiety Toolkit
The Hidden Opponent organization
Sarah Sordjstrom
Allan Jones Aquatic Center in Knoxville, TN
Takeaways
Maria
Decide to use life’s challenges as things you can use to grow as a person.
Kelly
Use the 5,4,3,2,1 “in the moment” exercise to ground yourself and be really present in the moment to keep anxiety and feelings of being overwhelmed at bay.
Quote of the Week“Put yourself first. Whatever you have to do. Talk to someone, go seek help. It’s okay to put your life on hold to put yourself first. There is only one of you and you only get this one life.”. -- Madeline Banic
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Find out about Kelly's new best selling book on this show.
Leading yourself and others successfully takes authenticity, grit, and intent coupled with action. Champion’s Mojo host Kelly Palace shares 10 actionable tips in her book Take Your Mark, LEAD! 10 Ways to Lead Yourself and Others Like a Champion, which is now available in print, ebook and on audiobook. In this episode, she and co-host Maria Parker talk about the motivation behind the book, the champion interviews inside it and the mark Kelly knows the book will leave on readers.
Buy your copy of Take Your Mark, LEAD! 10 Ways to Lead Yourself and Others Like a Champion on Amazon now.
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MORE ON TAKE YOUR MARK, LEAD!
Take Your Mark, LEAD! 10 Ways to Lead Yourself and Others Like a Champion is a work three decades in the making from author Kelly Palace who shares the best ways to lead others, and yourself, with authenticity. With a compelling foreword written by Bob Bowman, who coaches Michael Phelps, and endorsements from top champions, Take Your Mark, LEAD! is a self-help, go-to guide for people who urgently want to take charge of their lives.
The book is full of leadership examples from Olympians, Olympic coaches, professional athletes, Kelly’s executive coaching clients and her days as a Senior Manager at Pfizer Pharmaceuticals. There are lessons from Kelly’s time as an NCAA D1 Head Coach and swimmer, her experience with 9/11 in NYC, and being a Playboy magazine model.
The book covers what makes the athlete that may not be the physically strongest still take the gold -- and in life, what makes the unlikely person rise to the top of their profession or lead others to victory? Whether looking to lead in the boardroom, in athletics, or even at home -- this book has something actionable for every reader.
Episode Topics and Mentions
Leadership
NCAA Division I Coach
Pfizer
Mick Mosebrook
Eczema
Topical steroids
Topical Steroid Withdrawal Syndrome
Alzheimer’s disease
Breast cancer
Dan Plesac
Amy Ludwig
Mel Stewart
Authenticity
Leah Smith
Cody Miller
Bob Bowman
Jack Bauerle
Teri McKeever
Dave Marsh
Quote of the Week
“Each of these lessons is delivered in a way that anyone can benefit from and use in daily life. The action steps following each chapter will be powerful opportunities to build your personal leadership toolbox.” -- Bob Bowman on Kelly Palace’s book Take Your Mark, LEAD! 10 Ways to Lead Yourself and Others Like a Champion
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Hard work can often make up for a deficit of time, or even raw talent. Two-swim-sport Olympian Jordan Willimovsky joins the show to talk with Kelly and Maria about how his work ethic keeps him at the height of his career, as he prepares for his second Olympic showing in open water and pool swimming in the summer of 2021.
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MORE ABOUT JORDAN WILLIMOVSKY
Jordan Wilimovsky is a world-renowned distance swimmer for both open water and the 1500 meters freestyle, in the pool. In 2016, Jordan became the first American to qualify for the Olympic Games in two separate swimming sports -- the 10K open water and the 1500 meter pool swim. Representing the U.S., Jordan had an outstanding performance at the 2016 Olympic Games finishing just outside of the medals, in 4th place. Jordan has already qualified for the current 2021 US Olympic Team in the 10K open water event. And when the U.S. holds its Olympic trials this June, Jordan will again try to make history by making the Olympic team as a two-swim-sport athlete. Jordan is a member of the CG Sports Network.
Episode Topics and Mentions
CG Sports Network
Open water swimming
2016 Olympics
Roller derby
Tour de France
Drafting
Jarrod Poort
Hannah Moore
Ashley Twichell
Pro surfing
Northwestern University
Depression and Anxiety Toolkit
Takeaways
Maria
- Confidence comes from preparation and experience.
Kelly
- Remember that you will likely not be great at something the first time -- you might even fail. But just keep at it, anyway.
Quote of the Week“If you want to succeed, you have to work incredibly hard for that and plan out your course of action for whatever you are facing.” -- Jordan Wilimovsky
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Almost everything we want comes through other people and the best leaders know this principle: You can’t be a leader without others. Influencing others begins by connecting, and in order to do that, you must take an interest in them. Today’s episode explores Dale Carnegie’s timeless values and principles from his book How to Win Friends and Influence People, with some updated ideas and tips relevant to 2021.
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Tips to Win Friends
- Don’t criticize, condemn or complain.
- Give honest, sincere appreciation.
- Become genuinely interested in other people.
- Smile.
- Remember that a person’s name is to that person the sweetest and most important sound in any language.
- Be a good listener. Encourage others to talk about themselves.
- Talk in terms of other people’s interests.
- Make the other person feel important — and do it sincerely.
Tips to Influence People * The only way to get the best of an argument is to avoid it. * Show respect for the other person’s opinion. Never say, “you’re wrong.” * If you are wrong, admit it quickly and emphatically. * Begin in a friendly way. * Let the other person do a great deal of the talking. * Try honestly to see things from the other person’s point of view. * Be sympathetic with the other person’s ideas and desires.
Episode Topics and Mentions
Pfizer
Dale Carnegie
How to Win Friends & Influence People
University of South Carolina
Depression and Anxiety Toolkit
Quote of the Week
"Talk to someone about themselves and they’ll listen for hours." -- Dale Carnegie
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Matt Biondi is one of America’s most decorated Olympic swimmers -- but he left the sport 30 years ago due to unhappiness with the status quo. He felt forced to give up his dreams to become a professional swimmer and earned a Masters Degree in Education, teaching math for nearly two decades.
Today, he has returned to the sport as the founder of the International Swimmers Alliance, where he fights for other swimmers to have the opportunity to go professional and be compensated fairly for what they bring to an increasingly-popular American sport. He joins Kelly and Maria to talk about his motivation, tenacity and desire to right past wrongs for others.
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MORE ABOUT MATT BIONDI
Matt Biondi is an 11-time Olympic medalist and a 14-time world record. Biondi competed in the Summer Olympic Games in 1984, 1988 and 1992, winning eight gold, two silver and one bronze medal. During his career, he set three individual world records in the 50-meter freestyle and four in the 100-meter freestyle. At the 1988 Olympic Games in Seoul, Biondi won five gold medals, setting world records in the 50-meter freestyle and three relay events.
Biondi is a member of the international Swimming Hall of Fame and the United States Olympic Hall of Fame and is one of the greatest American swimmers of all time. Currently, he is working with the International Swimmers Alliance. He’s always been a proponent of swimmers earning money and having a seat at the decision-making table for competitive swimming.
Episode Topics and Mentions
1988 Olympic Games in Seoul, Korea
International Swimming Hall of Fame
United States Olympic Hall of Fame
International Swimmers Alliance
ISL, International Swimming League
USA Swimming
US Masters Swimming
FINA
IOC, International Olympic Committee
University of Southern California
Stanford University
Anthony Nesty
University of Florida Swimming
Conejo Valley Multisport Masters
Nancy Kirkpatrick-Reno
CVMM Matt Biondi Masters SCY Classic
Introversion
Daniel Goleman - Author
Emotional intelligence
Chuck Wilgus
Dara Torres
Perth
Steffi Graf
Janet Evans
Ray Looze
Takeaways
Maria
- Emotional intelligence, not just physical strength and talent, is a trait of champions. When you know who you are and believe in what you are doing, you will succeed.
- Take responsibility for your own life -- ask questions, stand up. Do not just follow the rules or routine set in front of you.
Kelly
- You can be a leader as either an extrovert or introvert and lead with your own character strengths.
- You never know when the thing that may have been your biggest disappointment will come full circle and be your calling, or the thing that will bring you greatness later on.
Quote of the Week
“We all experience setbacks. It’s such a natural part of achievement.” -- Matt Biondi
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Consuming too much social media and news can be dangerous, taking its toll on happiness and mental health. There are benefits to taking a break from the constant flow of entertainment, information and interruption that we get from our cell phones and other screens. Kelly and Maria cover three common areas in need of a digital detox and 10 tips for accomplishing it for greater happiness.
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Episode Topics and Mentions
Digital detox
Media fast
The Social Dilemma
Lisa Coyne
Dopamine
Andrew Huberman
Stanford University
Circadian rhythm
Melatonin
DSM (diagnostic and statistical manual of Mental Disorders)
Joel Minden
Chico Center for Cognitive Behavior Therapy in California
Logan Jones
Depression and Anxiety Toolkit
Social media fast
FOMO, Fear Of Missing Out
Checky app
RISE Athlete Mentoring
3 Areas in Need of a Digital Detox
Social Media: The platforms are designed to be addictive and are associated with anxiety, depression, and even physical ailments. Cell phones have also been proven to be addictive.
News: Evidence strongly indicates that consumption of news with a high negativity content is associated with mental health problems and apathy.
The Light from Screens: Regulating the good and bad of light exposure from the sun and your computer and/or phone is of paramount importance for sound sleep and overall well being.
10 Tips for a Digital Detox
- Start a cell phone/digital media fast.
- Use an app, like Checky, that tells you how much time you are spending on your phone.
- Set realistic limits.
- Do real stuff (work/exercise/fun outdoors) before you check your cell phone, news, social media.
- Turn off notifications, especially audible ones.
- Put your phone on silent before meals.
- Keep your phone in your bedroom or turn it off or put it on silent.
- Don’t check your phone or social a couple of hours before bed.
- Remember that withdrawal is a real thing and be prepared for it.
- Tell people you are trying to get over your social media/news addiction.
Quote of the Week:"The opportunity to step away from everything and take a break is something that shouldn't be squandered." -- Harper Reed
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Discipline is in the details for two-sport elite athlete Ashley Twichell who has already qualified for the 2021 Tokyo Olympics in open-water swimming and will compete in June 2021 for a spot as a 1500-meter pool swimmer on Team USA. She joins the show to share her tips for discipline in the little things, leadership by example and the importance of sleep.
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MORE ABOUT ASHLEY TWICHELL
Ashley Twichell is a two-sport elite athlete in swimming and open water swimming. Ashley has already qualified for the 2021 US Olympic Team in the open water 10-kilometer race and is currently a real contender to make the 1500-meter freestyle event as well, ranking as the current 2nd fastest American woman behind Katie Ledecky, as of March 2021. If Ashley were to make the Olympic Team in the 1500-meter freestyle, she would be the first American to qualify for these two separate swimming sports in the same Olympic Games.
Ashley, who is sponsored by TYR, is a two-time world champion in open water. She was a multiple NCAA All-American at Duke University, while posting top academics. While at Duke she rewrote Duke’s record book in the 200 free and up. She is also the 4th-fastest American woman ever in the 1500-meter event behind greats like Katie Ledecky, Kate Ziegler and Janet Evans.
Episode Topics and Mentions
Open water swimming
Olympic Swimming
2021 Tokyo Olympics
Duke University
TYR
Katie Ledecky
Kate Ziegler
Janet Evans
2011 US Nationals for open water swimming in Fort Lauderdale
Alex Meyer -- open water swimmer
University of North Carolina
Mission Viejo
Golden Goggle Awards
Haley Anderson
Jordan Wilimovsky
David Heron
San Antonio, Texas
Importance of sleep
Shoulder surgery
Long Beach, California
Portugal
RCP Tiburon Mile
Shanghai, China
Woebot
RISE Athlete Mentoring
Takeaways
Maria
- If you have a big goal, and don’t quite make it, you should feel good about what you accomplished.
- Verbalize your negative thoughts and identify them. Do not internalize them.
Kelly
- Don’t compare yourself to others. By doing that, you take your eye off your own goal.
- Having discipline for the little things is just as important as having discipline for the big things.
Quote of the Week
“Don’t compare yourself to others. Realize that everyone’s path is different.” -- Ashley Twichell
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When you are organized with your time and your physical space, your energy is freed up for more cerebral, creative pursuits. Organization can also reduce stress and anxiety, leading to greater harmony at home, at work and beyond. Tune in to hear 10 tips from Kelly and Maria on organizing your life for greater Zen.
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Episode Topics and Mentions
Courtney Shealy Hart
Anxiety
Calendars
Organized closets
Calend.ly
Priorities
Genevieve Parker Hill
Google’s Keep app
RISE Athlete Mentoring
Tips to Stay Organized
- If it takes less than five minutes, AND it’s important to you, then do it right away.
- Put systems in place to stay organized so you can free your mind for other things.
- Find a place for everything and always put it there -- so you always know where to find everything.
- Don’t trust your memory. Use calendars and lists so you can trust in them to keep you organized.
- Streamline and sync calendars and schedules so everyone involved can see them.
- Ensure that you have clear spaces, physically and in your time, so you have space to be calm and think creatively.
- Know your priorities and let that lead your schedules. Start with the thing that is most important - what would disappoint you if it didn’t happen?
- Helicopter up to make sure your actual life aligns with your priorities. Do this quarterly, at least.
- Pay someone else to do things that you CAN do, but should spend time doing other things instead.
- Simplify things in your life. Let things go -- physical items and even items that consume your time.
Takeaways
Maria - Use the tools in front of you, technology and otherwise, to support your organization goals.
Kelly - Don’t trust your memory. Use the scheduling and organization tools at your disposal to improve your chance for success.
Quote of the Week
“Getting organized is a sign of self-respect.” -- Gabrielle Bernstein
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What does it mean to step into your authenticity, despite the risks? Olympic gold medalist and SwimSwam co-founder Mel Stewart returns to the show to talk with Kelly and Maria about his inspiration for swimming -- as a child and today -- and how the trauma of his early life and competitive drive have fed into his motivation, self-care and successes.
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MORE ABOUT MEL STEWART“Gold medal” Mel Stewart is a 1992 Olympic gold medalist in the 200-meter butterfly and co-founder of SwimSwam. Mel has also worked as an Olympic analyst for ABC, NBC, ESPN, and TBS. Since 2008, Mel has worked with USA Swimming as an ambassador.
In addition to being an Olympic gold medalist, Mel was a World, American and NCAA record holder. He was a pioneer in becoming a professional swimmer back in 1991, when he turned pro after his junior year of college at the University of Tennessee.
Episode Topics and MentionsSwimSwam
Mel Stewart’s first interview on Champion’s Mojo
World War I
World War II
Patience
Dryland training
2021 Tokyo Olympics
Competitive drive
Therapy
Yoga
Meditation
Alone time
EMDR (type of therapy)
Matt Biondi
Aaron Piersol
Rowdy Gaines
Heritage USA
Jim Bakker
Tammy Faye Bakker
RISE Athlete Mentoring
TakeawaysMaria 1. It’s important to confront the trauma before we can experience calm and peace. 2. With patience, hard work can outlast the competition, even when there is rest built in.
Kelly 1. Find time to just get quiet and tune into your thoughts. 2. Tapping your authenticity makes you powerful and people cannot ignore what you are doing.
Quote of the Week“The beauty of swimming is that it does teach you patience; the beauty of swimming is that you can have what you want, but you’re going to have to take these teeny, tiny baby steps to get there.” -- Mel Stewart
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Self-care is the buzzword for 2021 but there is a lot of misinformation surrounding it -- including the limiting belief that true self-care is somehow selfish. Kelly and Maria share 8 tips for getting started with your own self-care, inspired by research from Tchiki Davis, Ph.D. and Brad Krause, and commit to one tangible step they will both take to improve their self-care practices.
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Episode Topics and Mentions
Self-care
Binge watching
Netflix
Swim tether
Cold shower
Cold plunges
Exercise
Meditation
Prayer
Naps
Outsmart Your Smartphone: Conscious Tech Habits for Finding Happiness, Balance, by Tchiki Davis, Ph.D.
Brad Krause, Connection IRL and self-care specialist
Martin Rossman
RISE Athlete Mentoring
8 Ways to Get Started on Self-Care
-
Make sleep part of your self-care routine. Reducing stress is also key.
-
Take care of yourself by taking care of your gut. Start with a probiotic and be conscious of how food impacts you.
-
Exercise daily as part of your self-care routine to boost your mood and reduce stress.
-
Eat well for self-care to fuel your mind and body.
-
Say no to others, and say yes to your self-care.
-
Take a self-care trip.
-
Take a self-care break by getting outside.
-
Take care of yourself by getting organized.
Takeaways
Maria -- She is going to focus on taking a self-care trip, even if it is just overnight.
Kelly -- She is going to schedule her self-care time, including meal planning.
Quote of the Week
“After you engage in self-care, you should feel better, not worse.” -- Maria Parker
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Going through a life transition? How can you understand yourself as an athlete? A non-athlete? It is about so much more than the physical, tangible metrics. Rebecca Soni, wants to find ease within effort and inspire others to do the same. An Olympic gold medalist, former world-record holder and co-founder of mentorship program RISE Athletes, she joins the show to discuss aspects of athleticism and post athleticism, such as positive psychology, mindset development. Rebecca also gives examples of how she finds joy and confidence by embracing the present.
MORE ABOUT REBECCA SONI
Rebecca Soni has earned 22 medals in major international swimming competitions, making a name for herself in the 2008 Olympics when she won a gold medal in the 200 meter breaststroke, setting a new world record. In 2012, she came back and defended her title-breaking her own world record and becoming the first woman ever to break 2:20 seconds in the event.
Rebecca and her friend Caroline Burkle started RISE Athletes in 2015, a mentorship program. After retiring from professional swimming Rebecca was learning more about aspects of performance she hadn’t even consciously known during her professional swimming career like mindfulness, breathing, yoga and body position. She wanted to share this with young athletes. Through RISE, Rebecca and Caroline -- along with a team of elite athletes -- are mentoring and training the next generation of young athletes, working with them 1:1 to discover their power in sport and life.
Episode Topics and Mentions
RISE Athlete Mentoring
Caroline Burckle
Pilates
Positive psychology
Mindset development
Body awareness
Ego
Confidence
Trail running
Self-focus
Journaling
Heart condition
Way of the Peaceful Warrior by Dan Millman
Lilly King
Depression and Anxiety Toolkit for Athletes
Takeaways
Maria
- Remind yourself that transitions are hard, even joyful ones, so give yourself grace.
- Be in the moment and observe the joy in the things right in front of you.
Kelly
- Listen to your inner voice and then let go of everything else -- allow yourself to flow.
- Connecting with other beings can ground you.
Quote of the Week“Making space in my life for the simple things has drastically helped me to just connect into myself and feel more grounded.” -- Rebecca Soni
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Character strengths and their importance, which were founded by Christopher Peterson and Martin Seligman, are the most positive part of your personality that impact how you think, feel and behave. Knowing your own character strengths -- and specifically your top five character strengths -- can help you maximize their use in your life, benefiting yourself and others. Kelly and Maria share how to find your top five character strengths and several examples of how to use them to succeed.
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Episode Topics and Mentions
Positive psychology
Christopher Peterson
Martin Seligman
24 character strengths
Caroline Adams Miller
Values in Action Inventory
ViaCharacter.org
Dr. Wanda Bethea
RISE Athlete Mentoring
Takeaways
Maria
- Reflection can help you identify your character strengths -- and remember that everyone has different strengths that can complement yours.
Kelly
- Learn your character strengths -- and encourage others to learn theirs.
Quote of the Week
“What makes you different or weird, that’s your strength”-Meryl Streep
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Feb. 16, 2021
Georgia Tech head coach Courtney Shealy Hart hates to lose more than she likes to win -- and that competitiveness, along with strong organization and communication skills, drives her coaching to consistently successful heights. Courtney’s techniques helped her break the glass ceiling as one of the first D1, Power 5 Head Coaches of both men and women. Courtney joins Kelly and Maria to talk about her tangible advice for leading championship teams and how she makes being a busy Mom work while putting in 12 hour days.
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MORE ON COURTNEY SHEALY HART
Courtney Shealy Hart is in her 11th year as the head swim coach at Georgia Tech. For most of those years she has been the only woman in the entire NCAA Division I that coaches a combined men’s and women’s program. Courtney not only coaches both genders, but her men’s team is one of the best in the nation. According to SwimSwam’s Swimulator from January 2021, her Yellow Jacket men are predicted to finish as 7th best in the nation.
At Georgia Tech, Courtney has coached nearly 50 NCAA Championships participants, multiple NCAA All-Americans and ACC Champions and under Coach Hart, 40 program records have been broken. Courtney was herself a two-time Olympic gold medalist, 26-time NCAA All-American, five-time NCAA Champion and a 19-time SEC Champion while at the University of Georgia.
Episode Topics and Mentions
Georgia Tech
Atlanta, Georgia
SwimSwam’s Swimulator
Volleyball
Beach volleyball
Columbia, South Carolina
Beth Herald
University of North Florida
Mental health
Sports psychology
University of South Carolina
Anne Marie Wozniak
Susan Tieger
Mentoring
Confidence
Jenny Thompson
Dara Torres
Amy Van Dyken
Caio Pumputis
Self care
RISE Athlete Mentoring
Takeaways
Maria
- Open communication is such an important life skill.
- Organization is a positive trait -- and it leads to greater confidence.
Kelly
- Every good choice brings you closer to reaching your goals.
- Self care is knowing your limits and prioritizing what you need.
Quote of the Week
“I have the confidence to continue to use my voice, whether it is heard or not; I think it helps me know at the end of the day that I said what I thought needed to be said.” -- Courtney Shealy Hart
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Do you have stinkin’ thinkin’? Better known as cognitive distortions, these 10 thought approaches can sabotage your mental health, relationships and success. They are based on the ground breaking work of Dr. Aaron T. Beck. Kelly and Maria share ways to recognize these behaviors and redirect them for good.
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10 Cognitive Distortions
- Overgeneralization, which happens when you make a rule after a single event or a series of coincidences. The words "always" or "never" frequently appear in the sentence.
- Mental filters, which is the opposite of overgeneralization, but with the same negative outcome. Instead of taking one small event and generalizing it inappropriately, the mental filter takes one small event and focuses on it exclusively, filtering out anything else.
- Discounting the positive, which involves ignoring or invalidating good things that have happened to you.
- Jumping to conclusions, which happens in two ways: Mind reading: When you think someone is going to react in a particular way, or you believe someone is thinking things that they aren't. Fortune telling: When you predict events will unfold in a particular way, often to avoid trying something difficult.
- Magnification, which is exaggerating the importance of shortcomings and problem while minimizing the importance of desirable qualities.
- Emotional reasoning, which is a way of judging yourself or your circumstances based on your emotions.
- "Should" statements, which are self-defeating ways we talk to ourselves that emphasize unattainable standards. Then, when we fall short of our own ideas, we fail in our own eyes, which can create panic and anxiety.
- Labeling, which involves making a judgment about yourself or someone else as a person, rather than seeing the behavior as something the person did that doesn't define them as an individual.
- Personalization and blame, which happens when you entirely blame yourself, or
someone else, for a situation that in reality involved many factors and was out of your control. - All or nothing thinking, which involves ignoring or invalidating good things that have happened to you.
Episode Topics and Mentions
Depression
Anxiety
Cognitive distortions
Cognitive Behavior Therapy, or CBT
Dr. Aaron T. Beck
The CBT Thought Diary app
Red Skin Syndrome
Topical steroids
Depression and Anxiety Toolkit for Athletes
RISE Athlete Mentoring
Quote of the Week
“Your mind is a ship; it can sail across the universe as long as you don't allow negative thoughts to sink it.” -- Matshona Dhliwayo
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Positivity is a muscle, developed with practice and discipline. Gold medalist Paralympic swimmer and World Record Holder McKenzie Coan, who has broken 65 bones, joins the show to share with Kelly and Maria her strategies for positivity, training and success. McKenzie has Brittle Bone disease and after listening to her interview you’ll be raised up by this Champion’s gratitude and view on life! Though her bones are more breakable because of her disease, her spirit seems utterly unbreakable.
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MORE ON MCKENZIE COAN
McKenzie Coan represented the United states in both the 2012 and the 2016 Paralympic Games. At the games in Rio, McKenzie brought home three gold medals and a silver medal and set a paralympic record in the 50 freestyle. She is a current world record holder in 800 & 1500 and holds multiple American records.
McKenzie Coan was born with a connective tissue disorder called Osteogenesis Imperfecta, also known as brittle bone disease. She has had countless hospitalizations and surgeries, and broken 65 bones. As a young child she started aquatherapy and soon was swimming with her brothers competitively. She learned about the Paralympics when she was 8 years old and hasn’t looked back.
McKenzie is currently living and training at the Olympic and Paralympic training center in Colorado Springs, preparing for the Tokyo games. She is sponsored by Adidas, NuMotion and Lending Tree.
Episode Topics and MentionsCG Sports Network
Paralympic Games
Loyola University
Osteogenesis Imperfecta
Colorado Springs, Colorado
Para Athletics
BlazeSports America
Sports psychology
Legally Blonde
Law school
Chemotherapy
Kenzie Cares
McKenzie Coan on Instagram
McKenzie Coan on Twitter
McKenzie Coan’s Paralympic profile
RISE Athlete Mentoring
TakeawaysMaria1. Positivity is a choice and something to work for in life. It takes dedication and isn’t an inherent personality trait. 2. Have gratitude for who you are in life and what you can celebrate, no matter what limitations or challenges you face.
Kelly1. Para athletics and paralympics run parallel to their mainstream athletic counterparts. 2. Only worry about what you can control -- and let go of everything else.
Quote of the Week
"Even in the darkest moments, and the darkest places, you can find good in that." -- McKenzie Coan
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Taking the time to celebrate accomplishments is not only fun -- it lends itself to gratitude, motivation, self-reflection and more. Kelly and Maria celebrate their 100th episode of the podcast with 8 important ways celebration builds success.
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8 Reasons to Celebrate
- Celebrating gives you that visual cue at the end of the journey.
- Celebrating helps you remember your strength and encourages you to “look back at the pile” of what you have accomplished.
- Celebrating relieves stress.
- Celebrating allows for positive and constructive reflection.
- Celebration inspires motivation.
- Celebrating builds momentum and gives you a break from the “head down” and “nose to the grindstone” mentality.
- Celebrating recognizes positives in our lives.
- Celebrating shows appreciation and acceptance.
Episode Topics and Mentions
Visualization
Coffee
Race Across America
Indianapolis 500
Kentucky Derby
Personal Accelerator Course
Starbucks
Google Keep app
Gratitude
V Shred
Kabra Media
The CG Sports Company
Indi app
Takeaways
Maria
- Remember to be positive about the day-to-day small wins, particularly when interacting with loved ones. Focus on what went well.
- Celebrating ties into listening to yourself and recognizing step-by-step wins.
Kelly1. Celebration requires discipline -- it doesn’t happen on its own. 2. Celebration helps relieve stress so tap into the good feelings.
Quote of the Week
"A rising tide lifts all boats" -- John F. Kennedy
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Taking stock of how you feel -- and drawing motivation from the people around you -- are two ways that professional swimmer Erika Brown grounds herself and prepares for success. Erika joins the show to talk with Kelly and Maria about how she strengthened her mindset and how faith, discipline and hard work play a role in her swimming career, and life.
Sign up for your free consultation on health, leadership and life coaching with Kelly or Maria at ChampionsMojo.com/cm-coaching.
MORE ABOUT ERIKA BROWN
Erika Brown is newly-sponsored by Mizuno and fresh off completing her first year as a pro swimmer in the International Swimming League and being part of the overall championship team, the Cali Condors and World Record setting relay. Erika Brown swam at the University of Tennessee, where she was a 21-time NCAA All-American. She is the American record holder in the 100-yard fly and is only the second woman to swim the 100-yard free in under 46 seconds.
Episode Topics and Mentions
Mizuno
The University of Tennessee
NCAA
SEC
Cali Condors
International Swim League, ISL
Coleman Stewart
Townley Haas
Bible study
Visual learner
Madeline Banic
Foam rolling
Kinesiology
Budapest
Caeleb Dressel
Matt Kredich
Kathleen Hershey
Karlee Bispo
Meghan Small
Molly Hannis
Kelsi Dahlia
Hillsong United
Natalie Coughlin
Erika Brown on Instagram
Erika Brown on Twitter
Indi app
Takeaways
Maria
-
Keeping notes on your emotions throughout the day and then revisiting them can help you work through negativity.
-
Look for new ways to improve, all the time. Do extra things and ask yourself “how can I get better?”
Kelly
-
Take video of whatever you are working on to get a better idea of how you are doing and how you can improve.
-
Be a student of whatever you want to be good at -- including showing up early.
Quote of the Week
"If you are feeling down, you have to be self aware of negative thoughts and ask yourself, what have I been thinking for the last two hours? Then work to change those thoughts to something positive, and your feelings will change." -- Erika Brown
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What can you learn from your challenges? World-record holding swimmer Siobhan Haughey joins the show to talk to Kelly and Maria about how she combines discipline and positivity to improve resiliency and outcomes.
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MORE ABOUT SIOBHAN HAUGHEY
Siobhan Haughey is a world record holding swimmer, fresh off an amazing season in the International Swim League as a member of the Energy Standard Team. As part of the Energy Standard’s 4x100 relay team Siobhan led off the relay in 50.9 seconds, a time which would have won the 100 free at the ISL finals. Siobhan was also the overall winner of the 200 free and finished as runner up in the 100 free and the 400 free.
Siobhan is a citizen of Hong Kong and has represented Hong Kong in the Olympic Games, but she swam in the NCAA while attending the University of Michigan, where she was a 14-time All-American and 15-time Big 10 Champion. She still holds University of Michigan school records in the 200 free and IM.
Episode Topics and Mentions
Hong Kong
Olympics
International Swim League, ISL
Energy Standard team
University of Michigan
Hong Kong Sports Institute
Psychology
Mindset
Time management
Positivity
Optimism
Migraine
Chronic pain
Takeaways
Maria
- Discipline is learned. You can improve your discipline with focus and consistency.
- Planning plus flexibility go together for the best results.
Kelly
- Positivity can take you far. Look at things, even challenges, in the best light.
- Accept the things that really will never change and ask, how can I still live my best possible life?
Quote of the Week
“I think champions learn from their mistakes and move on quickly," -- Siobhan Haughey
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Injury and illness happen to everyone, particularly athletes who train consistently, year after year. How can you make the most of the time needed to heal -- both physically and emotionally? Life and health coaches Kelly and Maria share tips for coming back from injury and illness that will improve your resiliency, outlook and comeback.
Sign up for your free consultation on health, leadership and life coaching with Kelly or Maria at ChampionsMojo.com/cm-coaching.
Techniques for Healing
- Set aside time, on your calendar, for healing (both physical and mental).
- Take the rest you need to ensure the injury or illness is truly healed.
- Learn and educate yourself about your illness or injury.
- Show yourself self-compassion and listen to yourself and your body.
- Move in whatever way you can in that moment.
- Create a “while I’m injured” goal -- work towards something that is possible to do or accomplish while you are recovering.
- Visualize your peak performance, over and over, and write your future headlines.
- Sleep well, fuel yourself well, limit negativity on social media and other sources.
- Remember the process is not linear; healing happens in a zigzag fashion.
Episode Topics and Mentions
Athletic injury
Illness
Alzheimer’s disease
Morning sickness
Pelvic stress fracture
Torn ACL
Physical therapy
Shingles
You Can Heal Yourself, by Dr. Julie Silver
Harvard Medical School
RICE - Rest, Ice, Compression, Elevation
Recumbent bicycles
Listening to your gut and intuition
Self-compassion
Alternative treatments
Rick Walker
Sarasota Sharks
Virginia Masters
Tom Bilyeu’s Impact Theory podcast
Fight or Flight mentality
Depression
Anxiety
Balance board
Neuroscientist David Eagleman
Yoga
Dr. Martin Rossman
Guided Imagery
TheHealingMind.org
The Personal Accelerator
Quote of the Week
"When we are recovering from an injury or illness you need to plan into your day, on the calendar, what you are going to do both physically and mentally to get back on track. And go easy on yourself. Listen to your heart." -- Julie Silver, MD, Harvard Health
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Harnessing the power of the mind through meditation, visualization and positivity sets you up for success and greater enjoyment of life, no matter what the phase or situation. Elite swim coach Sergio Lopez Miro joins the show to talk with Kelly and Maria about his winning mindset that includes powerful mind exercises and chasing authenticity.
Sign up for your free consultation on health, leadership and life coaching with Kelly or Maria at ChampionsMojo.com/cm-coaching.
MORE ABOUT SERGIO LOPEZ MIROSergio Lopez Miro has one of the most diverse and deep resumes in the sport of swimming. As a swimmer himself, he earned a bronze medal in the 1988 Olympic Games in the 200-meter breaststroke. He has continued his swimming career as a coach, having many athletes on the Olympic level and swimmers that earned Olympic gold medals.
Prior to Sergio’s current position as the head men’s and women’s swim coach at Virginia Tech, he either headed up or served in a large capacity in the success of the Singapore National Team, Auburn University, West Virginia University, Northwestern University, and the prestigious bowls school, coaching such greats as Ryan Murphy, Joseph Schooling, Caleb Dressel and Santo Condorelli.
Episode Topics and Mentions
Joseph Schooling
Ryan Murphy
Caeleb Dressel
Santo Condorelli
Virginia Tech
Singapore National Team
Auburn University
West Virginia University
Northwestern University
Spain
Catalonia
Meditation
Visualization
Mental health
Authenticity
Michael Phelps
Southeast Asia
Singapore
Indi app
Sergio Lopez Miro’s YouTube channel
Sergio Lopez Miro on Facebook
Sergio Lopez Miro on Instagram
Takeaways
Maria
-
Remember how powerful your mind and thoughts are. Use techniques such as meditation and visualization.
-
Cry for five minutes then get over it. Acknowledge painful emotions and then move on to the next thing.
Kelly
-
Don’t lose sight of you and cling to your authenticity.
-
In athletics and in life, remember that your 100 percent today might only be a 7 and that’s okay. Consistency is more important than perfection.
Quote of the Week
“Life’s pretty simple and short. You’re born, you live, you die. Don’t waste time, enjoy life.“ – Sergio Lopez Miro
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Confidence comes when practice, courage and trust come together. Olympic Champion swimmer Townley Haas joins the show to talk with Kelly and Maria about his recent record-breaking swim and how he takes the time to relax in order to be stronger.
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MORE ABOUT TOWNLEY HAAS
Townley Haas is an Olympic gold medalist swimmer and American record holder. Townley was part of the Rio Olympic gold medal winning 800 freestyle relay team. He is also a seven-time medalist at the past two world championships, racking up four gold, a silver and two bronze medals.
During his NCAA career at Texas, he was a 10-time NCAA champion. He also won two gold medals in the 2018 Pan Pacific in the 800 free relay and the 200 freestyle. Most recently, in the exciting International Swimming League Grand Finals, Townley took down Ryan Lochte’s 10 year old American record (one of the oldest American short-course records) going 1:40.49 in the 200 freestyle.
Episode Topics and Mentions
Rio Olympics
2018 Pan Pacific Games
Ryan Lochte
Virginia
Jon Urbanchek
Relaxation
Down time
Takeaways
Maria
- Have the willingness to go all out -- don’t be afraid to fail.
- After you have a training session or experience, take three minutes to debrief and then move on.
Kelly
- Trust your training and trust your coach.
- Balance rest and relaxation with hard work. Unplug and have some down time.
Quote of the Week
"A lot of confidence can come from knowing that all my training is going to help me finish out," -- Townley Haas
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A consistent routine (taking care of the little things every day), goal visualization and support from the right people is what makes professional swimmer Coleman Stewart perform at his highest level. He joins Kelly and Maria to talk about his latest swimming record, how he sets goals and what is next.
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MORE ABOUT COLEMAN STEWART
Coleman Stewart is a backstroker who is a professional swimmer in the International Swimming League, currently swimming on the overall championship team, the Cali Condors. Coleman swam at NC State University, where he earned 2 NCAA champion titles, 22 All-American honors and was a 13-time ACC champion.
In December 2020, he earned the position of 2nd all-time fastest 100-yard backstroke performer in history, sitting just behind the Olympic champion and world record holder, Ryan Murphy.
Episode Topics and Mentions
100-yard backstroke
Cali Condors, ISL team
NC State
Ryan Murphy
Braden Holloway
Stuart Hennessy
Jason Lezak
Caeleb Dressel
Katharine Berkoff
World University Games
Jeep Gladiator
Fifth Stroke Swim Camp -- www.fifthstrokeswimcamp.com
@fifthstrokecamp on Instagram
@fifthstrokecamp on Twitter
@wilmington_swim_academy on Instagram
Wilmington Swim Academy Christmas Training Camp
Takeaways
Maria
- Having a fun, upbeat support system is so important.
- All the little things add up - stay consistent, step-by-step.
Kelly
- Obstacles are often the start of a major comeback or victory.
- Using visualization can help you reach goals.
Quote of the Week
"When I don't hit a goal, I don't beat myself up for it because I know I've done everything I could going into it." -- Coleman Stewart
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How can you form the mental fortitude to overcome pain, discomfort and deprivation in order to meet your goals? Elite endurance cyclist Lael Wilcox joins the podcast to talk with Kelly and Maria about how she adapts to natural elements, criticism and her own inner voice to triumph at some of the world’s toughest endurance bicycle races.
Have something to share with the hosts? Email it to hello@championsmojo.com.
MORE ABOUT LAEL WILCOX
In 2016, Lael Wilcox was the first woman and first American to win the 4200-mile Trans Am Bicycle Race. Lael also holds the women’s record for the Tour Divide, a 2,745 mile ride from Canada to Mexico. She also set the fastest known time for the 1,546-mile Baja Divide route from San Diego to San Jose Del Cabo. In 2019, Lael placed 2nd overall in the Silk Road Mountain Race, a 1,061-mile self-supported mountain bike race in Kyrgyzstan. She is the subject of the film I’m Not Stopping which follows her on the Navad 1000, a 670-mile race with 100,000 feet of climbing where she became only the second woman to finish it.
Keep up with Lael and see updates on her 1,000-mile Alaskan cycling scholarship for women on her social media accounts.
Follow Lael on Facebook
Follow Lael on Instagram
Episode Topics and Mentions
Trans Am Bicycle Race
Tour Divide
Baja Divide
Silk Road Mountain Race
Race Across America
I’m Not Stopping film
Gnome, Alaska
Anchorage, Alaska
GRIT, Girls Riding Into Tomorrow
Mentorship
Specialized Bicycles
Billie Jean King
Lilly King
REI
Race Around Rwanda
Denali
Topical steroid withdrawal
The Strike Series by Robert Galbraith
Takeaways
Maria
- It is so important to connect to nature - go on a bike ride, go for a walk, sit by a tree.
- Remember the enjoyment of self-sufficiency, but recognize the times you need help from others. People need both scenarios.
Kelly
- Deal with suffering by seeing what is good around you in nature, and find ways to be comfortable in the pain and discomfort.
- Reduce fear with facts and statistics.
Quote of the Week
“The world is big and the mountains are tall and the storms look scary, but as long as you keep moving, you get through it.” -- Lael Wilcox
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Dec. 1, 2020
Each day offers new opportunities to recommit to the discipline needed to accomplish our goals, from fitness to financial freedom, and more. So, how do we get our actions to align with our thoughts for greater self discipline, and ultimately, greater freedom?
Kelly and Maria share six tips that they have developed to increase self discipline, including facing discomfort and focusing on your “why.”
Have something to share with the hosts? Email it to hello@championsmojo.com.
Episode Topics and Mentions
Jocko Willink
Jordan Peterson
Mel Robbins
Keyhole image
Reframing the shame of failure
Fares Ksebati
BHAGS: Big, hairy, audacious goals
Race Across America
Brain cancer research
Topical steroid addiction
Kaizen theory
Couch to 5K programs
Breast cancer
6 Tips for Greater Discipline
- Focus on an identity change: Think of yourself as the future person you want to be, i.e. -- an athlete, a successful businessperson, etc.
- Discover the “why” of what you are doing: Ground your goal in something meaningful and surround the “why” with emotion.
- Build your discomfort muscle: Think of how you will feel when you are done with that uncomfortable thing. An easy way to do it is to take a cold shower each day.
- Target small steps: Implement tiny steps toward a goal. Use the Kaizen theory.
- Find your weaknesses and strengths: Decide what gets in your way when it comes to achievements -- your distractions, your willpower, etc. Tap into your strengths too -- what time of day are you most motivated? Who inspires you?
- Know your best motivation: Rewards, accountability, fear, achievement, power, finance, health and more
BONUS TIP: Remove shame: Consider failure as simply “more information” for your future self and goals.
Quote of the Week
"You can eat a whole elephant, one bite at a time." -- Unknown
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Reckless abandon, relentless effort and intestinal fortitude are phrases champions, like Todd DeSorbo and his athletes, live by. And Todd Believes that building relationships and learning as much as you can about, and from, those around you boosts camaraderie, fun and success. College head swimming coach Todd DeSorbo talks with Kelly and Maria about his approach to cultivating fun and accomplishments at UVA and in life.
Have something to share with the hosts? Email it to hello@championsmojo.com.
MORE ABOUT TODD DESORBO
Todd DeSorbo is the head coach of the University of Virginia’s men’s and women's swimming and diving programs. In less than three years at UVA, he has created a women’s team that would have been a contender to win NCAA Championships, that didn’t occur in 2020.
Todd DeSorbo has coached multiple olympians, national champions and NCAA All-Americans. During the 2019-20 season, the UVA women won their 16th ACC title and second ACC title under Todd while setting an ACC record for most points scored at the conference championships -- which earned DeSorbo the 2020 ACC Women’s Swim Coach of the Year. That same year, the men’s team finished second at the ACC Championships, recording the program’s best finish since 2013.
Episode Topics and Mentions
University of Virginia, UVA
NC State
University of North Carolina
Braden Holloway
NCAA
David Fox
Simone Biles
Reckless abandon
Relentless effort
University of North Carolina Wilmington
Caitlin Kirsteier
CPA
Dave Allen
David Marsh
Dave Salo
Pfizer Pharmaceuticals
Elizabeth Biesel
Ella Nelson
Takeaways
Maria
- Go into a new goal with reckless abandon - follow up with relentless effort.
- Learn as much as you can about the people you interact with and be deliberate about building relationships.
Kelly
- When we are having fun, we can reach our peak performance.
- Go to another source when you do not have the answers and use all the resources you have available to you.
Quote of the Week
“Swimming is a hard sport. You don’t 'play' swimming, so anything we can do to make it fun; we will.” -- Todd DeSorbo, UVA Head Men’s and Women’s Swim Coach
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Learning to laugh at life is healthy and helps you find the joy in your everyday routine. Dr. Lynette Charity joins the show to speak with Kelly and Maria about her outlook on life as an anesthesiologist turned standup comedian and all of the many obstacles she’s overcome to get there.
Have something to share with the hosts? Email it to hello@championsmojo.com.
MORE ABOUT DR. LYNETTE CHARITY
Lynette Charity, MD, is a medical expert and Board-Certified in Anesthesiology with over 40 years of experience. She’s also a keynote speaker, humorist and author.
As a young girl growing up in the segregated South, Lynette dealt with discrimination on her path to becoming a medical doctor. She persevered and now wants to “wake people up” to go after their dreams through sharing her story of overcoming obstacles of racial bias, gender bias and age bias. She often uses humor to deliver her message.
Episode Topics and Mentions
Brown vs. the Board of Education
Virginia
Ben Casey TV show
Jim Gaffagan
Wanda Sykes
Segregation
Chatham University
Depression
Trauma
Standup comedy
Bikram yoga
Massages
Find your funny in everyday life
Loving vs. Virginia
Mildred and Richard Loving
Seasonal Affective Disorder
Takeaways
Maria
- Laughter is so important - it is a valuable tool, especially when you are under pressure.
- No one is going to hand you anything. Goals take hard work to achieve.
Kelly
- Be your authentic self. It is so freeing.
- Let negativity go. Decide to let the negativity go and just tap into who you are and what you believe instead.
Quote of the Week
"It's hard to be depressed when you are laughing. You don't have to tell jokes to laugh. Just focus on the little things that are funny in life -- and there are plenty of them." -- Dr. Lynette Charity
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Limiting sugar in diets is one of the most important things a person can do to stay healthy and in this episode Kelly and Maria share tips for enjoying sweet things without the negative impact of sugar. They share personal experiences and tangible ideas for listeners to break their own sugar addictions.
Have something to share with the hosts? Email it to hello@championsmojo.com.
Episode Topics and Mentions
Sugar addiction
Carbohydrate addiction
Standard American Diet, SAD
American Heart Association
Type 2 diabetes
Cancer
11 health risks of sugar article
University of San Francisco study on sugar consumption
Healthy Vegan Bites
Fat bombs
RawRev brand of treats
Quest Bars
Keto Bars
Lily’s Chocolate
Stevia
Zevia soft drinks
Xylitol
Keto diet
Negative Effects of Sugar Consumption
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Can cause weight gain
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May increase risk of heart disease
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Linked to acne
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Increases risk of type 2 diabetes
-
May increase risk of cancer
-
Can lead to fatty liver
-
May increase risk of depression
-
May accelerate the skin aging process
-
Can increase cellular aging
-
Drains your energy
-
Other health risks:
-
Increase kidney disease risk
- Negatively impact dental health
- Increase the risk of developing gout
- Accelerate cognitive decline
How to Replace Sugar with Safe Sweets
- Get rid of sugar in your house and replace with treats that have low added sugar, or none.
- Avoid diet sodas and artificial sweeteners. Use Stevia.
- Sleep enough and keep stress low.
- Recognize the addictive qualities of sugar (especially fructose, which is different than the sugar in fruit)
- Look for alternative sources of sweetness that are actually fiber: this is an amazing blog that lists them and describes the differences: https://www.whatsugar.com/fiber-sweetener
- In addition to the list of products in the blog above, here are a few of our favorite “safe sweets”: Lily’s Chocolate, Choc Zero, Zevia Soda, Coffee Syrups, Bhu Foods, Raw Rev Snack Bars, Quest Bars and Snacks, Fat Bombs Recipe
Quote of the Week
“It's terrific to live in these times because we have so many sweet options that don't damage the body, they are not based on sugar, but natural fibers, or plants or alcohols that taste sweet -- not artificial sweeteners, which have problems of their own -- but on real whole food sweeteners that are healthy and can satisfy one's sweet tooth." -- Maria Parker
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The desire to succeed can outweigh other advantages or challenges -- and Canadian Olympic gold medalist Penny Oleksiak shares this philosophy and others with Kelly and Maria in this exclusive interview. The elite swimmer also talks about her recent pairing with the Phelps brand of swimming apparel and gear.
Have something to share with the hosts? Email it to hello@championsmojo.com.
MORE ABOUT PENNY OLEKSIAK
Canadian Olympic gold medalist Penny Oleksiak earned her spot on the Canadian Olympic team as a 15 year old who had only been swimming for 5 years. At the Rio Olympics in 2016, she earned gold in the 100 free and a sliver in the 100 butterfly. She also anchored the 4x100m freestyle relay to bronze and added another bronze in the 4x200m freestyle relay to become the first Canadian to win 4 medals in a single Olympic games.
Penny Oleksiak came to swimming as a 9 year old and made incredible progress quickly. She began swimming for Toronto Swim Club, under coach Bill O’Toole. Raised in an athletic family, Oleksiak’s brother plays professional hockey for the Dallas Stars, and her sister was a competitive rower at Northeastern University. Penny is sponsored by the Phelps brand.
Episode Topics and Mentions
Bill O’Toole
Toronto Swim Club
Phelps brand
Michael Phelps
Simone Manuel
Sarah Sjostrom
Mental health
Swimming accessibility
The Power of Now by Eckhart Tolle
Ontario High Performance Center
COVID-19
Pandemic
Manifestation
Anxiety
The Weight of Gold documentary
Interior design
Minimalism
Feng shui
Takeaways
Maria
- Self-awareness is so valuable to success and happiness.
- Humility brings others closer to your story.
Kelly
- Authenticity makes others feel comfortable and empowered in their own skin.
- The desire to win is powerful and the mental capacity can help you succeed.
Quote of the Week
"The pressure doesn't bother me anymore. It's all about changing my mindset and only seeking to control what I can." -- Penny Oleksiak
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Friendships don’t need to be overly sentimental or obviously well-matched to be a good fit, as elite American swimmers and training partners Lilly King and Cody Miller share in this exclusive interview with Kelly and Maria. The pair discuss their unconventional ways of motivating each other and how their training partnership has improved their swimming and lives.
Have something to share with the hosts? Email it to hello@championsmojo.com.
MORE ABOUT LILLY KING & CODY MILLER
Lilly King and Cody Miller train together at Indiana University in Bloomington under coach Ray Looze and have an amazing friendship. Both are breastrokers that walked away from the 2016 Rio Olympic Games with some serious hardware. Lilly won two golds in the 100 breaststroke and 400 medley relay, while setting a world record. Cody earned a gold medal in the 400 medley relay and a bronze in the 100 breaststroke.
At IU, Lilly accomplished the unprecedented four-peat of winning NCAA titles in the 100 and 200 breaststroke and Cody earned multiple All-American honors. Cody is the first professional swimmer to be sponsored by Endless Pools and his YouTube channel, The Adventures of Cody Miller, has nearly 150,000 subscribers.
Episode Topics and Mentions
Power Partnership Series
2016 Rio Summer Olympics
2021 Tokyo Summer Olympics
Indiana University
The Adventure of Cody Miller YouTube channel
Endless Pools
Jack Roach
Michael Phelps
Michael Jordan
The Last Dance documentary
Ali DeWitt
Compartmentalize
The Weight of Gold documentary
Fear of failure
Takeaways
Maria
- Friendship can be great when you are just “being there” for someone, or when they walk beside you.
- The fear of failure can be a great motivator.
Kelly
- Humor is a great component to strong relationships.
- “Try on” some different friends or colleagues and see who might be a good fit for your life.
Quote of the Week
On Training Partners:
"It's a much less lonely journey when you have someone going through the same thing." -- Lilly King
"Having someone that's on your same wavelength makes practice so much better."
-- Cody Miller
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Confidence is not intrinsic for everyone but can be developed with small steps and consistent habits. Elite coach Greg Meehan joins the show and talks with Kelly and Maria about how he motivates collegiate and Olympic athletes while maintaining work-life harmony.
Have something to share with the hosts? Email it to hello@championsmojo.com.
MORE ABOUT GREG MEEHAN
Greg Meehan is the 2021 U.S. Olympic Women's Swimming Head Coach and 2020-2021 is his ninth season as Director of Women's Swimming at Stanford University. He is a three-time NCAA Swimming Coach of the Year and led Stanford to back-to-back-to-back national championships in 2017, 2018 and 2019. He has coached 36 different Stanford swimmers to a combined 274 All-American honors, which includes 17 national championship relays and 25 individual national championships.
Meehan and his wife, Tess, reside in Palo Alto, Calif., with their two sons, Salvatore and James.
Episode Topics and Mentions
Stanford University
Katie Ledecky
Simone Manuel
Lia Neal
Maya DiRado
2021 Tokyo Summer Olympics
University of the Pacific
Adversity
Embracing failure
Flexibility
Long course swimming
Charlie Kennedy
Rich Coppola
Jon Urbanchek
Cyndi Gallagher
Dave Durden
Princeton University
Work-life harmony
Golf
Takeaways
Maria
- As the communicator, it is your responsibility to clearly convey what you need or are asking from others.
- Work-life harmony is being peaceful with the choices you are making, even if it is not always equal.
Kelly
- Confidence is a commonality between champions -- and it can be developed over time with small habits and routine.
- Remember to live life one day at a time and it keeps you from feeling overwhelmed and helps you stay on task.
Quote of the Week
"For me life is all about people and most importantly, the people you surround yourself with" -- Greg Meehan
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The responsibility of success is to ensure others have opportunities, too. Olympic gold medal swimmer Cullen Jones talks to Maria and Kelly about his competitive drive as an athlete and the organizations he is part of that strive to improve representation in sports. Tune in to this exclusive interview.
Have something to share with the hosts? Email it to hello@championsmojo.com.
MORE ABOUT CULLEN JONES
Cullen Jones is a two-time Olympian, competing in 2008 and 2012. He’s earned Olympic gold medals, is a current world record holder, has held American records and has been an NCAA Champion for NC State University where he was recently inducted into its Hall of Fame.
One of Cullen’s Olympic gold medals and his current world record came as team member on one of the most exciting events in Olympic history, the USA vs. France in the 4 x 100 free relay at the 2008 Olympic games.
At the age of 5, Cullen nearly drowned at a water park with his family. Yet today he is the most decorated Black swimmer ever. Cullen is an ambassador for Black swimmers as the face of Make A Splash!, a USA Swimming Foundation initiative to educate children and their parents on the importance of water safety and drowning prevention. He is the founder of the Cullen Jones Diversity Invitational.
Episode Topics and Mentions
Michael Phelps
Jason Lezak
Garrett Weber-Gale
NC State
Make A Splash!, a USA Swimming Foundation initiative
Cullen Jones Diversity Invitational
Swimmers for Change
George Floyd
Speedo
CG Sports Network
Newark, New Jersey
Tom Shields
Simone Manuel
Lia Neal
Reese Whitely
TYR
Braden Holloway
David Marsh
Ryan Lochte
Nathan Adrian
Caeleb Dressel
Takeaways
Maria
- Look at life’s challenges as an opportunity to reframe your current trajectory.
- You learn from people around you. Watch those you admire and improve yourself.
Kelly
- Just stay in the moment and take things one day at a time. What are you doing today?
- Be focused on helping others. Being altruistic infuses passion into your life and helps you see the bigger picture.
Quote of the Week
"Many things I learned in sports, like time management and discipline, carry over to the business world for success." -- Cullen Jones
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Understanding the importance of long-term planning -- and being the absolute best version of yourself on the path to future success -- takes patience, hard work and appreciation for the support team in your life. In this exclusive interview with Kelly and Maria, world champion swimmer Michael Chadwick shares several examples of how pairing patience with persistence has paid off.
MORE ABOUT MICHAEL CHADWICK
Michael Chadwick is a world champion and an American sprint freestyle swimmer who is currently a member of the Toronto Titans professional swim team. Chadwick made his international debut at the 2016 FINA World Swimming Championships in the 25-meter race, helping multiple U.S. relays win medals.
Chadwick qualified for the 2017 U.S. World Championships team as a member of the 400-meter freestyle relay. He placed fifth at U.S. Nationals.
In 2018, Chadwick swam as part of the 4x100 Freestyle relay team for the U.S. in the 14th FINA World Championships. The relay team set a new world record.
As a swimmer at the University of Missouri, Chadwick received 22 All-American honors.
Episode Topics and Mentions
Toronto Titans professional swim team
International Swim League, ISL
University of Missouri
University of North Carolina
Chapel Hill, NC
Mark Gangloff
Postponement of 2020 Olympic Games
400 freestyle relay
Basketball
David Marsh
Patience
Squatty Potty
CG Sports Network
Having a purpose driven life
What is your why?
Health coaching
Life coaching
Indianapolis Natatorium
Joe Dispenza
Takeaways
Maria
- Trusting yourself when it comes to change and seeking out things that feel like a better fit is vital to personal growth.
- Everyone has different talents and abilities but we can always be the best version of ourselves, right now.
Kelly
- When you are new at something, the belief in the support system around you is so helpful and valuable.
- Long-range planning and accepting that some things may take more time than you’d like is a key to long-term success.
Quote of the Week
“We are formed more by our disappointments than our successes. Success is fleeting, but there is some sort of fire that comes out of disappointment that is indescribable." -- Michael Chadwick
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Olympic medalist and professional swimming general manager Kaitlin Sandeno approaches challenges with a mindset that they are minor -- and that in order to find your true path in life, you have to face your doubts and fears head-on. In this exclusive interview with Kelly and Maria, Kaitlin shares about her decision to brighten the lives of children with cancer and the positive character traits she’s developed as an athlete.
MORE ABOUT KAITLIN SANDENO
Kaitlin Sandeno is an Olympic gold medalist, six-time World Champion, former world record holder and current Pan American Games record holder for Team USA. She is a sports broadcaster, keynote speaker and serves as the general manager for International Swim League team the DC Trident.
Kaitlin Sandeno is the author of Golden Glow: How Kaitlin Sandeno Achieved Gold in the Pool and in Life which recounts her swimming career and details the impact she has made in the world outside the pool. She is the national spokesperson for the Jessie Rees Foundation and spreads joy around the country to children fighting cancer. She is the host of her own podcast, Behind the Blocks.
Episode Topics and Mentions
DC Trident professional swim team
International Swim League, ISL
Golden Glow: How Kaitlin Sandeno Achieved Gold in the Pool and in Life
Jessie Rees Foundation
Hamilton: An American Musical
Las Vegas
Konstantin Grigorishin
Fair pay
Katie Ledecky
Jason Lezak
Lenny Krayzelburg
NEEGU - Never ever ever give up
Joy Jars - items for childhood cancer patients
Time management
University of Southern California
Grit
Jon Urbanchek
WiSP network
Behind the Blocks podcast
Podcasting
Amanda Beard
Cyndi Gallagher
Obstacles are speed bumps, not stop signs
Takeaways
Maria
- Use what you can around you to motivate you to get to a positive place. Strength and energy do not always have to come from inside -- we can borrow them from others.
- Socialization is so important - even during times of physical distancing.
Kelly
- Fear can get in the way of something that we may be really good at doing. Learning to “shake it off” can help you discover a new calling.
- Flexibility in attitude is a skill that can be developed.
Quote of the Week
“We want to celebrate and share our highs, but our lows are just as important." -- Kaitlin Sandeno
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Support the show
The role of strength training is underutilized -- but entrepreneur Chris Ritter is trying to change that. In this exclusive interview with Kelly and Maria, Chris talks about how strength is the foundation for all athletic growth and how seeking out mentorship from others has helped him succeed in his own business.
MORE ABOUT CHRIS RITTER
Chris Ritter is the founder of RITTER Sports Performance, offering specific training sets and workouts, in-depth technique tips and analysis and dryland and strength training programs to help coaches make their swimmers faster.
Leading up to the founding of the RITTER Sports Performance, Chris was both a strength coach and a swim coach for a number of programs at the club and collegiate level, including a professional swim group that was training for the 2008 USA Olympic Trials and the 2008 Olympic Games. Chris Ritter hosts two weekly podcasts: Swim Coaches Base podcast and the SURGE Strength podcast.
Episode Topics and Mentions
RITTER Sports Performance
Dryland training
Cullen Jones
Swim Coaches Base podcast
SURGE Strength podcast
Masters swimming
Health coaching
Life coaching
Mentorship
Golf
Hiking
Kobe Bryant
Takeaways
Maria
- Strength training is the basis of athleticism and gaining better endurance.
- The role of mentorship is vital, even to people who serve as mentors and coaches. Hire a mentor or a coach.
Kelly
- Creativity is often stimulated through other deep thinking subjects.
- Self-care is so important to productivity and success.
Quote of the Week
"Trying to continually increase endurance and completely dismiss strength is a waste." -- Chris Ritter
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Kara Lynn Joyce: How to Trust Yourself, Episode #81
September 15, 2020
Taking the time to listen to your inner voice can lead you to the best, most authentic decisions. Olympic swimmer Kara Lynn Joyce talks with Kelly and Maria about how she avoids a “people pleasing” mentality to truly follow her heart.
More about Kara Lynn Joyce
Kara Lynn Joyce is a three-time USA Olympic swimmer. Kara competed in the 2004, 2008 and 2012 Olympics for Team USA, winning a total of four medals. As a swimmer for the University of Georgia under Coach Jack Bauerle, Joyce won 18 NCAA titles and set the American Record in the 50-yard and 50-meter freestyle.
Her Olympic journey has been captured in the beautiful and inspirational film, "Touch the Wall”, which has been screened globally in theaters and is available on Amazon Prime.
In 2017, Kara founded the LEAD Sports Summit for teenage girl athletes which connects female athletes with accomplished women in sports. In a few short years, the initiative has grown from a yearly event to an online community and academy. The LEAD Sports Academy is a home base for teenage girl athletes, parents and coaches. It offers comprehensive online courses in leadership, confidence, sports psychology and more.
Episode Topics and Mentions
Jack Baurele
LEAD Sports Academy
Touch The Wall - film
Denver, Colorado
Madisyn Cox
Elizabeth Beisel
Missy Franklin
Jason Lezak
Why We Sleep by Matthew Walker, Ph.D.
Reviving Ophelia by Mary Pipher
The Power of When by Michael Breus, Ph.D.
Archetypes of sleep
Perseverance
Meditation
The importance of trusting your gut
The Price is Right
Takeaways
Kelly
- Play the long game. Do not expect to be an overnight success at anything. If something matters enough, tap into the “why” and keep going.
- Don’t worry about pleasing others. Find confidence in yourself and forget about what others think.
Maria
- Trust your gut. Take the time to think about how you feel about something. If it doesn’t feel right, don’t do it.
- Find a way to “meditate” every day -- wherever or however you do it. Walking, deep breathing and getting outside in nature can facilitate this.
Quote of the Week
“Perseverance is so important. It means playing the long game.” -- Kara Lynn Joyce
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Dr. Martin Rossman: Get Rid of Stress & Anxiety, Episode #80
September 8, 2020
Chronic worry and stress steal joy and can lead to physical health problems. Dr. Martin Rossman joins Kelly and Maria to share his techniques for finding peace in life -- especially in the midst of the pandemic.
More about Dr. Rossman
For nearly 50 years, Dr. Martin Rossman, an expert in mind/body medicine, has been teaching people to skillfully use their minds to release stress, relax the body, help with body healing and solve problems more creatively. He co-founded the Academy for Guided Imagery and has trained more than 10,000 doctors, nurses, and therapists to utilize the powerful form of mind/body therapy called Interactive Guided Imagery.
Dr. Rossman is a long-time Marin physician and Clinical Faculty member at the University of California, San Francisco. His large body of work is also available via online classes and tools at TheHealingMind.org.
He is the author of three popular books, numerous medical textbook chapters and co-founded a postgraduate training institute. He also created a national PBS television show that reached over 4 million people.
Episode Topics and MentionsFree Resources to help with your stress and self-careThe Course: The 3 Keys to Calmness
Academy for Guided Imagery
Interactive Guided Imagery
University of California, San Francisco
TheHealingMind.org
PBS
Pandemic
The Worry Solution (book)
The role of the imagination
How to cope with worry
Visualization
Takeaways
Kelly
- Chronic worry is really just a bad habit. It does not take a million reversals, but just minor changes can correct this.
- It’s not that hard to change course if you get ahead of stress and tap into free resources to manage it.
Maria
- Interactive Guided Imagery is not hard to do and it is so important.
- We can manage mind/body interactions to stay healthy.
Quote of the Week
"Your imagination is very powerful, untrained it can injure you. You must learn to train it like a stallion; guide it, befriend it and make it work for you." -- Dr. Martin Rossman
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Trailblazing swim coach Teri McKeever has earned an astonishing number of achievements as a Head Coach of the U.S. Olympic Team and collegiately at the University of California, Berkeley, including an unprecedented 11 years in a row of top three finishes at the NCAAs. She says that recognizing strengths and working hard to maximize them is a path to success. She also advises her swimmers to be creative in how they train and perform in order to reach their goals. Listen in as she shares these and other champion insights with Kelly and Maria.
Contact Kelly and Maria at hello@championsmojo.com.
MORE ON TERI MCKEEVER
Teri McKeever was the first ever female head coach of the U.S. Olympic swim team, earning this honor at the 2012 Olympics. She is currently the head women’s swim coach at the University of California at Berkeley, where she has served for the past 28 seasons. McKeever has also been a two-time U.S. Olympic team assistant coach, seven-time U.S. World Championships team assistant coach, two-time U.S. Pan Pacs head coach and U.S. World short-course championships head coach. She’s also coached 26 Olympians who have won 36 Olympic medals.
McKeever’s UC teams have won four NCAA titles and she’s been voted Pac-12 Coach of the Year eight times. She has won four Pac-12 team titles and coached six national Swimmers of the Year, including greats like: Natalie Coughlin, Missy Franklin and most recently, Kathleen Baker. These are just a few of her NCAA awards and her Golden Bears have captured 65 NCAA individual or relay titles.
Episode Topics and Mentions
Bob Bowman
Jenny Thompson
University of California at Berkeley
Elementary Education
Natalie Coughlin
Missy Franklin
Kathleen Baker
University of Southern California
Family of 10
Teri’s mom was her coach
Personal excellence
Helen Silver
Takeaways
Maria
- Be willing to fail and pivot. Recognize the opportunity in things that don’t work out. Fail quickly and move forward with what is next.
- Building up others -- making others better -- in the long run is more important than individual wins.
Kelly
- There is more than one way to skin a cat - be creative at reaching success.
- Discover and own your strengths -- then exploit them.
Quote of the Week
"What you really need to do is figure out what you do well and exploit the heck out of it." -- Teri McKeever
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The root cause of conflict in relationship communication frequently isn’t what IS said but rather, what ISN’T said. Kelly and Maria share tips for improving communication to bring greater understanding and intimacy to all types of relationship.
Contact Kelly and Maria at hello@championsmojo.com.
Episode Topics and Mentions
Good communication
Closeness/Intimacy
John M. Gottman
Politics
Stonewalling
“Put yourself on the other person’s map.”
Life coaching
Bi-romantic
Gary Chapman, The Five Love Languages
Harville Hendrix, Getting the Love You Want
Two Types of Communication
- Closed Heart Communication - includes the Four Horsemen that poison relationships:
a. Criticism: When one person implies that there is something wrong with the other person. The other person will most likely feel attacked and respond defensively.
b. Defensiveness: When the person responding to a perceived criticism counter attacks with another criticism or plays the innocent victim.
c. Contempt: When one person puts themselves on a superior moral high ground or holds the other with disgust.
d. Stonewalling: When one person withdraws from the conversation either physically or energetically.
- Appreciative Communication -- coming from a lens of appreciation for another person’s point of view and asks these questions:
a. What?
b. When?
c. How?
d. Who?
Five Love Languages
-
Words of affirmation
-
Quality time
-
Giving/receiving gifts
-
Acts of service
-
Physical touch
Quote of the Week
“The number one problem, though I prefer the word challenge, in marriage is indeed effective communication.” -- Laura Young
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Staying focused on the task at hand -- and not allowing the big picture to overwhelm you -- is one of the keys to Olympian Josh Prenot’s success. In this exclusive interview, Josh talks about his life as a professional swimmer and the advice he would give to others to get a champion’s mindset.
Contact Kelly and Maria at hello@championsmojo.com.
MORE ABOUT JOSH PRENOT
Josh Prenot is an Olympic silver medalist and American record holder in the 200m breaststroke. A graduate of University of California, Berkeley, Josh’ s college career culminated with a gold medal just kept getting better in a college career that culminated in 2016 with a gold medal at the NCAAs in the 400 IM. He followed that with a win and an American record in the 200m breaststroke at the Olympic trials and a silver medal in the 200 m breaststroke in the 2016 Rio Olympics.
Josh Prenot has been swimming since he and his mother did “mom and me” swim lessons as a baby. Josh is from Santa Maria, California and graduated from the University of California, Berkeley with a Physics degree. He is currently a professional swimmer sponsored by Adidas and in 2019 was named a member of the LA Current ISL team. He married his long time girlfriend, Tiffany Sudarma, in Indonesia in a wedding photographed by People Magazine.
Episode Topics and Mentions
Adidas
Tiffany Sudarma
University of California, Berkeley
ISL, International Swim League
L.A. Current, ISL team
People magazine
Physics
San Francisco Bay Area
Aquatic Park in San Francisco
Weightlifting
Hiking
Biking
Tom Shields
Nathan Adrian
Natalie Coughlin
Internal motivation
Working hard vs. trying hard
The pitfalls of multitasking
Takeaways
Maria
- Do the thing that you need to do in that moment, right now. Do not let the big picture overwhelm you.
- The technique of debriefing helps you understand where you’ve succeeded and where you can improve, and it applies to all areas of life.
Kelly
- Stay in the moment, paying attention to the process. You can control process more than outcome.
- Internal motivation involves being focused on what you can do and staying in your own lane to reach success. If you are doing anything for someone else - or are externally motivated - you will end up disappointed or dissatisfied.
Quote of the Week
"My best time management is done by never multi-tasking, only considering the task at hand and doing that really well and then moving on to the next thing." -- Josh Prenot
Subscribe to the Champion's Mojo podcast on Apple Podcasts, Spotify and Google Play.
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Keep up with the show by visiting ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page.
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After facing a setback in his Olympic career, Canadian swimmer Scott Dickens had the choice to retreat or find new motivation to succeed. Listen in as he shares the unexpected source of inspiration for his Olympic comeback -- and more about his latest venture, FORM Smart Swim Goggles.
Contact Kelly and Maria at hello@championsmojo.com.
MORE ABOUT SCOTT DICKENS
Scott Dickens is a two-time Canadian Olympic swimmer, making the 2004 and 2012 teams. He is the Director of Strategic Partnerships for FORM swim goggles.
Episode Topics and Mentions
FORM Smart Swim Goggles
Heart rate
Swimming metrics
Intervals
Bluetooth
Mark Spitz
Atrial fibrillation
Muscular fatigue
Communication skills
Work ethic
Ability to be hungry and want more
Lifelong learning
Financial planning
MBA
Half marathon training
Depression
Takeaways
Kelly
- Focusing on others around you can take away from your own growth and success. Don’t worry about your competitors.
- Get back to the basics - do the things you are really passionate about and the core of what you believe. Skip the bells and whistles.
Maria
- When we have a big setback or loss, get right back out there and find motivation in the people and experiences around you.
- Never give up.
Quote of the Week
"You are going to have failures, but it's how you learn from those mistakes and stand back up and keep going that's important." -- Scott Dickens
Subscribe to the Champion's Mojo podcast on Apple Podcasts, Spotify and Google Play.
Have something you want to share with us? Email it to hello@championsmojo.com
Keep up with the show by visiting ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page.
Support the show
A person’s self-worth has nothing to do with what they produce or their perceived success by others. Olympic swimmer Caroline Burckle talks with Kelly and Maria about how reflecting on her swimming career -- as well as pursuing other talents and passions -- has strengthened her belief in her inherent worth.
Contact Kelly and Maria at hello@championsmojo.com.
MORE ABOUT CAROLINE BURCKLE
Caroline Burckle grew up in Louisville, Kentucky and swam for the University of Florida, winning two NCAA individual championships in 2008. She was named the 2008 NCAA Female Swimmer of the Year and earned a bronze medal in the 2008 Beijing Olympics, swimming the 4×200-meter freestyle relay.
Since retiring from swimming in 2010, Burckle has started RISE Athletes, a mentorship program for young athletes. Burckle is also a professional artist and swimwear designer.
Episode Topics and Mentions
University of Florida
2008 Beijing Olympics
RISE Athletes
Mentorship
Redondo Beach, California
Swimwear designer
Depression
Mental health and athletes
Self-worth
Authenticity
NFL
Michael Bennett
Michael Phelps
Painting
Artist
Parenting
Motherhood and identity
Weightlifting
Janet Evans
Being “seen”
Limiting beliefs
Introversion
Clark Burckle
Takeaways
Maria
- It is so important to be authentic and to be seen for your real self, not just one aspect of your life.
- People can be good at more than one thing. Hold space for the different parts of yourself.
Kelly
- Use confidence as a tool for getting through the pain.
- You don’t have to “produce” to have value.
Quote of the Week:
"I think one should look at where their self-worth lies, who are they are as a human being first, before we talk about what they can produce." -- Caroline Burckle
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Endurance cyclist Jeffrey Ritter had to take small steps and set big goals to reach full recovery from a broken neck. He talks with Kelly and Maria about finding inspiration within to conquer each moment and how to “embrace the day.”
Contact Kelly and Maria at hello@championsmojo.com.
MORE ABOUT JEFFREY RITTER
Jeffrey Ritter is a world champion cyclist who made a full recovery from a broken neck and other injuries he sustained while training on his bicycle. At the 2019 Borrego Springs 12-hour world time trials, he was the champion -- completing 181 miles in 12 hours. He was a visiting lecturer at the University of Oxford, an author of multiple books (including two books of poetry) and is a world renowned expert on doing business in the digital age.
Episode Topics and Mentions
French Alps
Race Across America, endurance race
Recovery from a broken neck
University of Oxford
London
Zwift
Durham, North Carolina
Col du Galibier
Recumbent bike
Cruzbike
Goal setting
Visualization
Reshaping goals
Gardening/growing cucumbers
Sourdough bread
Brain cancer
Accountability
Muhammed Ali
Endurance cycling
Using rage/anger as motivation
Bicycle link tattoo
Jim Parker
“Embrace the day”
Takeaways
Kelly
- It’s important to remember the power of passion for motivation in everything in life. Passion is contagious.
- Endurance athletes have a willingness to expose themselves to suffering. In that difficulty, champion moments are made.
Maria
- Set small goals to reach larger ones, especially when it is hard to see the big goal off in the distance.
- Optimism is so important to thinking about future goals. Positivity can turn goals into reality.
Quote of the Week:
“Suffer now and live the rest of your life as a champion.” -- Muhammad Ali
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Believing in yourself and committing to learning more about your passions is what Olympic champion Jason Lezak says has brought him success throughout his career and life. He talks with Kelly and Maria about turning negative energy into positive thinking and what that pivotal moment at the 2008 Olympics taught him about self-belief.
Contact Kelly and Maria at hello@championsmojo.com.
MORE ABOUT JASON LEZAK
Jason Lezak is a four-time Olympian, Olympic champion and is best known for his role as the anchor of the USA’s gold medal relay in 2008 to a come-from-behind gold medal victory.
Jason has eight Olympic medals, is the current world record holder and has the fastest 100-free split ever recorded. Today, Jason serves as the general manager of the International Swim League’s Cali Condors, is a sought after speaker and works with many charitable causes.
Episode Topics and Mentions
2008 Olympics
2004 Olympics
International Swim League, ISL
Cali Condors
Michael Phelps
Breast cancer
Middle distance training
Turning negativity into positive thinking
Alain Bernard
Rowdy Gaines
Woollett Aquatics Center, Irvine
Cognitive behavioral thought
Takeaways
Kelly
- Recognize negativity but then reframe it and replace it with positivity.
- You have to be a student of life and learn about your sport, career and anything in life you want to succeed at doing.
Maria
- Do your own thing and what you need to do. Run/swim your own race.
- Discipline takes consistency and self motivation. It is okay to want to win and be competitive.
Quote of the Week:
"Believe in yourself, don't focus on what other people believe." -- Jason Lezak
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Visualizing new habits or future successes before actually attempting them can help make them a reality. Tune in to hear Kelly and Maria’s tips on using mental rehearsal to improve your performance in all areas of life.
Contact Kelly and Maria at hello@championsmojo.com.
Episode Topics and Mentions Mental practice
Little rehearsals to change habits
Huge rehearsals to manifest big change
Dr. Judd Biasiotto
University of Chicago
Olympic Training Center in Colorado Springs, Colorado
John Flanagan
Martín López-Zubero
University of Florida
1992 Olympics
NC State Women’s Swim Team
Health coaching
Visualization
Tips for Using Mental Rehearsal 1. Start by taking a few deep breaths - breathe in for five seconds, hold for five seconds, release for seven seconds. Get into a moment of relaxation. 2. Tense and release different muscles. 3. Create peaceful images in your mind’s eye. 4. Put yourself in the situation where you want to be - visualize yourself in that actual moment. 5. Consider mentally rehearsing new habits before you actually do them.
Quote of the Week:
“What the mind can conceive and believe it can achieve.” – Napoleon Hill
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Choosing gratitude over fear is what helps Olympian triathlete Sarah True embrace the tough moments and reach heightened success. In this exclusive interview with Kelly Palace and Maria Parker, Sarah discusses training, mindset and warding off depression. Tune in for inspiration from this world-class athlete.
Contact Kelly and Maria at hello@championsmojo.com.
MORE ABOUT SARAH TRUE
Sarah True is an American athlete who competes in triathlon. She represented the United States in triathlon in 2012, finishing in fourth place, and at the 2016 Summer Olympics. True is the winner of the 2007 ITU Aquathlon World Championships and finished in second place in the 2014 ITU World Triathlon Series.
Episode Topics and Mentions
Triathlete
Middlebury College
Peter Solomon
Ironman triathlons
Exercise versus training
Intentionality
COVID-19
Swimming fitness
Depression
Endurance training
High performance sports
Overtraining
Kona Ironman
Stress as a trigger
Resilience
Sarah True’s YouTube channel
Takeaways
Kelly
- Sarah was upfront in addressing her depression and how she faces it.
- Fear can hold us back. Let go of expectations to try something new.
Maria
- Sarah mentioned patience in her career -- that she keeps the long view in mind.
- Sarah tries to be grateful in the hard moments to stay focused and successful.
Quote of the Week:
"In painful moments or depressive moments, you have to be patient, stick it out, believe that you are going to get through it. It will pass." -- Sarah True
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Why do we sometimes do the opposite of what we know we should? What is self-sabotage? How does it keep us from achieving our goals and how do we recognize it and use it for positive change? If you’ve ever found yourself hitting the snooze button despite your intention to get up and work out or, going for the second piece of pie just when you’ve started to get traction on your weight loss goals, you’ll want to tune in.
Contact Kelly and Maria at hello@championsmojo.com.
Episode Topics and Mentions
Health coaching
Dark chocolate
Skin problem
Critter/reptilian brain
Food prep
Love, safety, belonging
Acceptance
Eczema
Self-compassion
How Do We Recognize Self-Sabotage?
Sabotage scenario #1: Something else is always more important.
What story are we telling ourselves? This happens when we tell ourselves that everything is more important than our own goals and health.
Sabotage scenario #2: Desiring acceptance.
This happens when you want love and acceptance and are afraid that doing something different or changing will impact your relationships. Who might be affected negatively if we go after and achieve our goals?
Sabotage scenario #3: I’ve been good, I deserve a little extra.
When we start to feel really good, it can feel unfamiliar and we try to bring ourselves back to the old status quo. Go back to your goals: Why did you want to achieve them? Come up with 4 to 5 good reasons.
Quote of the Week:
“Self-sabotage is when we say we want something and then go about making sure it doesn't happen.” -- Alyce Cornyn-Selby
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Coaching the individual, and paying attention to every detail and person involved in the training process, are keys to international success, according to elite swimming coach Jon Rudd who joins hosts Kelly Palace and Maria Parker in this exclusive interview. Jon shares his thoughts on training Olympic swimmers and how the lessons from the pool translate into the rest of life.
Contact Kelly and Maria at hello@championsmojo.com.
MORE ABOUT JON RUDD
Jon Rudd has served as head coach for national teams from three different nations and has coached many swimmers to success at the Olympic, World, Commonwealth and European levels. The number of British and English National Records set through Jon's coaching are in excess of 100 and set by athletes from over 35 countries around the world. Jon coached in the UK at Plymouth College, one of the world leaders in swimming. Currently he is the National Performance Director of Swimming & Diving for Ireland.
Episode Topics and Mentions
Ruta Meilutyte
Plymouth College
David Marsh
International Swim League, ISL
World Swimming Coaches Association
USRPT - Ultra Short Race Pace Training
Cassie Patten
Rudd snowflake theory
New Zealand
Rio Olympics
Ben Proud
Takeaways
Kelly
- Skill and technique are the most important components to success; talent can only take you so far.
- Don’t be afraid to make mistakes -- just be sure to learn from them and not make them again.
Maria
- It’s clear that Jon Rudd’s success is rooted in his diligence and work ethic.
- You have to find what works for the individual when it comes to athletic training -- and this applies to the rest of life too.
Quote of the Week:
"It's okay to make a mistake, just don't make the same one twice."-- Jon Rudd
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this show was recorded before the COVID-19 pandemic
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Living passionately, gaining the trust of others and helping them along their journey is an important component of experiencing success, according to this exclusive interview with power journalist Markos Papadatos. He shares the routines, practices and philosophies that drive his productivity and interviewing style.
Contact Kelly and Maria at hello@championsmojo.com.
MORE ABOUT MARKOS PAPADATOS:
Markos Papadatos is a journalist with 12,000 bylined articles. He’s the co-author of Manifesting Your Dreams which went No. 1 in three Amazon sections: swimming, sports biographies, and grief & bereavement. It was also recognized in Oprah Magazine. For 2020, he was named "Best Long Island Personality," an honor that has gone to Billy Joel six times.
Markos started writing about entertainment but got into swimming journalism in September of 2017 and is also the editor of two publications: The Digital Journal and Raver Magazine.
Episode Topics and Mentions
Manifesting Your Dreams on Amazon
ISL, International Swimming League
Pay it forward
Greece
Country music
George Jones
Willy Nelson
Dolly Parton
George Strait
Merle Haggard
Zoom
Criss Angel
Paramount
Cody Miller
Patsy Cline
Hank Williams Jr.
Mary Chapin Carpenter
Martina McBride
Emmylou Harris
Bonnie Raitt
Piano
Caleb Dressel
Michael Andrew
Peter Andrew
Tina Andrew
Nathan Adrian
Ryan Murphy
Jason Leezak
Natalie Coughlin
Phillip Lim
Aaron Peirsol
Rowdy Gaines
Josh Davis
Takeaways
Kelly
- The world can use more kindness and gentleness.
- Punctuality is so important to being in the right mindset and shows respect to others.
Maria
- If it takes under two minutes, just do it. Don’t wait on things; if you can get it done, just do it.
- Helping others makes your own work even more worthwhile.
Quote of the Week:
"Success is not success unless it is shared with other people."-- Markos Papadatos
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What is the best way to productively deal with pressure? Olympic gold medal backstroke swimmer Ryan Murphy joins hosts Kelly Palace and Maria Parker to talk about how he deals with pressure in his life, both in and out of the pool.
Contact Kelly and Maria at hello@championsmojo.com.
MORE ABOUT RYAN MURPHY:
Ryan Murphy is an American competitive swimmer, currently swimming for the L.A. Current professional swim team. He is a three-time Olympic gold medalist and world-record holder in the men's 100-meter backstroke (long course). At the 2016 Summer Olympics, Murphy swept the backstroke events by winning gold in the 100- and 200-meter backstroke. Murphy also won gold in the 4×100-meter medley relay and his leadoff backstroke leg broke Aaron Peirsol's former world record set in 2009.
Episode Topics and Mentions
Speedo USA
Goldfish Swim Schools
Bridgestone tires
Coronavirus
COVID-19
Quarantine
Tokyo 2021
L.A. Current professional swim team
Florida
University of California
Golfing
Mindset
Public health
Lawrence Berkeley National Laboratory
2016 Olympics
Backstroke
Matt Grevers
Ryan Lochte
Aaron Peirsol
Lenny Krayzelburg
Michael Jordan
Stock market
Health coaching
Life coaching
Reframing obstacles
Success through consistency
Water safety awareness
Hanging for shoulder rehabilitation
Takeaways
Kelly
- Reframing situations in life can help you face challenges with more optimism and success.
- Stay healthy with “pre-hab” habits to prevent injury.
Maria
- Recognizing and moderating pressure can keep you calm and help you perform at your highest potential.
- Consistency takes precedence over mood. No matter how you’re feeling, keep practicing, showing up and striving for greatness.
Quote of the Week:
"The best way to deal with pressure is to deal with pressure."-- Ryan Murphy
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Eating without mindfulness can lead to overeating but with some planning, people can honor when they are hungry and when they are full. Kelly and Maria share tips on how to truly know when to fuel your body and when it is time to push away your plate.
Contact Kelly and Maria at hello@championsmojo.com.
Episode Topics and Mentions
Health Coach Institute
Hunger
Fullness
Health coaching
Life coaching
Mindfulness
Comfort eating
Hunger pains
Tips for Recognizing Hunger and Fullness 1. Ask yourself “What does hunger feel like?” 2. Prepare ahead with healthy foods, or take a healthy snack along with you. 3. Eat slowly so that your body can tell your brain that you are full. 4. Limit alcohol with meals. 5. When you decide to finish eating, do a physical action to show that you are done like pushing your plate away or saying “I’m done.”
Quote of the Week
“Leave something on your plate. Better to go to waste than to waist.” -- Michael Pollan
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Katie Hoff is one of the world’s best swimmers who never won an Olympic gold medal, retiring from swimming in 2015 after treating pulmonary embolisms. She joins the show to talk about finding her “deep down” for success in swimming -- and in life after it.
Contact Kelly and Maria at hello@championsmojo.com.
MORE ABOUT KATIE HOFF:
Katie Hoff is a former professional American swimmer, Olympic medalist, and former world record-holder. She is most known for her 200- and 400-meter individual medley. She represented the U.S. at the 2004 Summer Olympics and 2008 Summer Olympics, where she earned a silver and two bronze medals. She is married to former Michigan State football player Todd Anderson and retired from swimming in 2015.
Episode Topics and Mentions
Coronavirus
COVID-19
Quarantine
Writing a book
2004 Olympics
2008 Olympics
Speedo
SwimSwam
Katie Hoff’s Tedx Talk
Enjoying the process
World Championships for swimming
Blood clots
Pulmonary embolism awareness
DVT, deep vein thrombosis
Xarelto
Ryan Vickers, NASCAR driver
Finding your “deep down”
“Embrace the suck”
Mourning
Corporate speaking
Consistency - a champion’s trait
KTHoff7 on Instagram
www.KTHoff.com
Takeaways
Kelly
- Appreciating the journey when things don’t go as planned can reap great rewards.
- Being meticulous is a path to success, even if it isn’t always viewed as a positive trait. Are you meticulous enough?
Maria
- Finding your “deep down” or another gear to engage when you want to win or do well is important. What is my deep down?
- Finding your “why” is valuable to success and it is important to realize your drive can change throughout your life.
Quote of the Week:
"Anything big worth accomplishing is going to be painful -- physically, mentally emotionally -- during the process." -- Katie Hoff
Subscribe to the Champion's Mojo podcast on Apple Podcasts, Spotify and Google Play.
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Keep up with the show by visiting ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page.
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The COVID-19 pandemic has disrupted routine for everyone -- including health and fitness regimens. As the world starts to reopen, Kelly and Maria share tips for getting back in a fitness routine and a mindset to be your healthiest self following quarantine and stay-at-home orders. Tune in for six actionable tips for success.
Contact Kelly and Maria at hello@championsmojo.com.
Episode Topics and Mentions
Coronavirus
COVID-19
Anxiety
Anxiety eating
Health and Life coaching
Comfort eating
Peanut M&Ms
ChocZero chocolate (zero sugar)
Lays Ruffle Potato Chips
Olives
Goal setting
Motivation
Routine
Tips for Losing the Quarantine 10
- Start by asking yourself “What am I doing right?” with health, fitness and overall wellness.
- State your desired goal. Be specific, measurable and have parameters. Remember that the goal should be something you should have power over.
- Discover your motivating factor. Why do you want to change? If that “why” is not a 9 or 10 on an importance factor, then you aren’t motivated enough.
- Create an anchor. An anchor is something that reminds you and connects you to your goal.
- Clear the clutter from your life. You need to find space in your life for something new or a new habit. This can be literal or figurative.
- Write out two or three action steps (maximum) to start. Start with small goals -- the bigger the change, the smaller the steps you need to start out with.
Quote of the Week
“Nothing tastes as good as being thin feels.” -- Unknown
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This week’s guest is five-time Olympic medalist Josh Davis who talks with Kelly and Maria about setting routines and repeating patterns to reach success. He also talks about his swimming Renaissance using ultra short race pace training. Tune in to hear his tips for success and how faith, instead of fear, drive his decisions.
MORE ABOUT JOSH DAVIS:
Josh Davis won three gold medals in the 1996 Atlanta Olympics and came back four years later to win two silver medals in Sydney. He was a nine-time U.S. champion in the 200-meter freestyle (every year from 1996 to 2002) and he also won titles in the 400-meter freestyle and the 200-meter backstroke. He remains very competitive in his age group for Masters, winning the 50 freestyle and 100 freestyle and finishing as the runner-up in four events in the 45-49 age group at the 2019 U.S. Masters Spring National Championships.
Josh Davis is the current and first head coach of Oklahoma Christian University’s swim team and is one of the most prolific ambassadors and teachers of swimming skills through his more than 1000 Breakout! Swim clinics. Josh continues to inspire and motivate swimmers during the coronavirus pandemic with his Motivational Monday interviews on Facebook.
Contact Kelly and Maria at hello@championsmojo.com.
Episode Topics and Mentions
U.S. Masters Swimming
50 Freestyle
100 Freestyle
Oklahoma Christian University
University of Missouri
Olympic Trials
Dave Marsh
Team Elite
Michael Andrew
Ultra short race pace training, USRPT
San Antonio
Alex Kostich
Noah Yanchulis
Seton Hall
Cycling
Running
Interval training
Establish routine
Managing each day
Eddie Reese
The X-Factor
Gary Hall Senior
Gary Hall Junior
Michael Phelps
Caleb Dressel
Athlete triad
Ultimate Swimmer Podcast
iTunesMentally
Chris Van Slooten, USA Coach
American Energy Swim Club
Takeaways
Kelly
- Josh Davis just keeps showing up and that consistency adds up over time.
- You cannot hold two thoughts in your mind at the same time: You cannot have fear and faith in your mind at the same time.
Maria
- Swim free - free from worry, free from doubt, free from expectations. Live life the same way.
- We get our greatest joy from serving others. When we use our skills and talents to serve others, we will be happiest.
Quote of the Week: "The secret to a long healthy career is serving others." -- Josh Davis
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Mary T. Meagher Plant is a swimmer who broke the mold in how fast one can swim butterfly, earning her the nickname Madame Butterfly. She broke the world record five times and held it for 21 years -- 35 years after her top swim performances, her world record time would have still made all Olympic teams including 2008, 2012 and 2016. In this exclusive interview, she shares advice for people who are currently dealing with their dreams being postponed.
Contact Kelly and Maria at hello@championsmojo.com.
Episode Topics and Mentions
Butterfly stroke
200 long-course butterfly
Olympic Trials
Mel Stewart
SwimSwam.com
NCAA
Cal Berkeley
Omaha, Nebraska
Catholicism
Anxiety
Counseling
1980 Olympics
1984 Olympics
1988 Olympics
Peloton
Obedience
Gratitude
Takeaways
Kelly
- Even when timing is bad, we are not victims. Reframe disappointments to opportunities.
- Arrive at the grave having gone all out in life.
Maria
- Mary’s take on counseling, especially for young adults, is refreshing. Having someone to talk to can make a big difference.
- Owning the concept of obedience can be very helpful, especially when someone knows more than you do.
Quote of the Week: "I learned how to be happy with the smallest things in life, like a flower blooming. That helped my transition out of swimming" Mary T. Meagher
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*This episode was recorded before the Covid 19 Pandemic changes
Even if you've never watched CBS's Survivor, you'll be motivated and inspired by this interview with (in our opinion) the second-best swimmer ever to appear on Survivor, besides Elizabeth Beisel. At 59 years old, Janet is doing ocean swims four days a week and is breaking gender barriers in the field of lifeguard supervising. Janet is a former Division I swimmer and last season she went stroke for stroke with Beisel in a Survivor swim challenge. You'll hear how Janet used swimming to get to the final 6 of Survivor and how "proving oneself" is the key to success.
Contact Kelly and Maria at hello@championsmojo.com.
Episode Topics and Mentions
CBS’s Survivor
Survivor: Island of the Idols
Elizabeth Biesel
Olympic Trials
Trenton State
Endurance cycling
US Masters Swimming
Lifeguarding
New Jersey
Open water swimming
Mental focus
Mindset of the athlete
Book on shoulder strength
Andreas Roestenberg
Obstacles versus challenges
Pickleball
Trail biking
Turning 60
Rowing
Vulnerability
Spinning
Kayaking
Sugar addiction
Jamal Shipman
Mama J Enterprises
Contact Janet: Survivor39@shoreboys.net
Takeaways
Kelly
- Own my age and my abilities - not just the challenges.
- Prepare and work hard to be able to reach success.
Maria
- Be direct and honest in our self talk in a positive way.
- We should be learning from everyone - even people who are younger than us.
Janet
- Follow new adventures and believe in them.
- Be open to meeting new people.
Quote of the Week:
"I knew I had to prove myself by making fire. You have to show your value and I've brought that to all parts of my life." -- Janet Carbin
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The legendary Rowdy Gaines knows a thing or two about postponing one's goals. As an athlete in peak form leading up to the boycotted 1980 Olympic Games, he had to push through four more years to 1984, which was thought to be crazy back then. But he did it and won three Olympic titles. Hear Rowdy’s expert take on this unprecedented historic time in the swimming community -- and his advice for keeping perspective in the COVID-19 pandemic.
Contact Kelly and Maria at hello@championsmojo.com.
About Rowdy Gaines
Rowdy Gaines is a three-time Olympic gold medalist in swimming and holds 12 U.S. national championships. In 2015, he was recognized with the USA Swimming Award, the most prestigious award one can receive for contributions to the sport. He is an avid lifelong swimmer and an outspoken US Masters swimmer who hosts the Rowdy Gaines classic meet in Orlando each year. He is in the International Swimming Hall of Fame and the U.S. Olympic Hall of Fame. Gaines has served as a swimming analyst for ESPN and NBA Sports for swimming for the past seven summer Olympics.
Episode Topics and Mentions
Glenn Mills
Craig Beardsley
University of Florida
Swim Across America
Sue Walsh
Michelle Griglione
Mary T. Meagher
2020 Olympics
2021 Olympics
1980 Olympics boycott
Rowdy Rising
Central Florida YMCA
US Masters Swimming
NCAA
Student athletes
University of Virginia Swimming
North Carolina State University Swimming
International Olympic Committee
Guillain-Barré syndrome
Healthcare workers
Takeaways
Kelly
- There WILL be an after and we will be stronger together by the end.
- The champions know how to handle the valleys in life - how did you respond to this pandemic?
Maria
- We’re all in this together. Every one of us is part of a team to get through this.
- Those of us in good health can and really should appreciate that every day.
Quote of the Week:
"We're all in this together and I think that next summer is going to be the most spectacular Olympics in history" - Rowdy Gaines
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Keep up with the show by visiting ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page.
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Need a positive, uplifting message? Kelly and Maria discuss how to keep your edge during the time of the COVID-19: mentally, physically and emotionally. You'll get coaching on how to keep your edge with what's available to you, right now.
Contact Kelly and Maria at hello@championsmojo.com.
Episode Topics and Mentions
Goal setting
Motivation
Coronavirus
COVID-19
Eddie Reese
University of Texas swim team
NCAA
Janet Carbin
Running
Zwift
Routine
Absolute Beginner’s Knitting
Kelsi Dahlia
Madisyn Cox
Andrew Seliskar
Zane Grotheg
Gratitude
Tips for Keeping Your Edge Physical
- Switch it up. Figure out something new to break out of your patterns and habits.
- Take it easy if you need rest. Switch to something more moderate if needed.
- Kelly’s action item: Commit to running a half marathon (with Maria).
- Maria’s action item: Keep running and work towards the goal of running a half marathon (with Kelly).
Mental
- Create a routine for yourself, even if you don’t have to do it.
- Attack a project you’ve been putting off to feel productive.
- Sleep and eat well to keep your body strong and healthy.
- Read material that challenges you or uplifts you, not related to the pandemic.
- Gamify your challenges with a reward system.
- Take an online class, webinar or another small educational module.
- Maria’s action item: Find something challenging to read and learn from.
- Kelly’s action item: Keep knitting.
Emotional
- It’s okay to feel sad or disappointed sometimes.
- Remember that there is meaning in difficulty - even if we don’t see the answers right now.
- Connect with people you have not spoken with in awhile.
- Avoid media - write the news headlines for the future you’d like to see.
- Maria’s action item: Create her news headlines for the future. Look for signs of meaning in the difficult time.
- Kelly’s action item: Charge listeners to touch base with Kelly and Maria on their emotional well being.
Quote of the Week
“If you're going through hell, keep going." -- Winston Churchill
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Andrew Seliskar loves to race anyone, anywhere, any time. He embraces his competitive drive and says he likes to “swim for his friends and teammates.” Known for that competitiveness, hear how this trait has served him well in this exclusive interview with Kelly and Maria.
ABOUT ANDREW SELISKAR
Andrew Seliskar has been on the US National team since 2013 and his international experience includes a World Championship medal, world rankings and Pan Pacs gold medalist. Andrew is from McLean, Virginia, swimming under head coach John Flanagan at the Nation's Capital Swim Club, where he was the #2 recruit in the nation because of his tremendous versatility in so many different events. While swimming for the University of California, Berkeley he won more PAC 12 titles than anyone ever has in the conference’s 58 year history and he capped off his collegiate career by winning three individual NCAA titles, being selected as the 2019 NCAA Male Swimmer of the Year.
Episode Topics and Mentions
McLean, Virginia
John Flanagan
Nation’s Capital Swim Club
PAC 12
NCAA
Masters Swimming
University of California, Berkeley
Punk rock
Confidence
ISL, International Swim League
Competitive nature
Consistency
Bedtime routine
Morning routine
Purdue University
David Durden
Takeaways and Action Items
Maria
Takeaway 1: Andrew makes time for his hobbies and those are a great form of release.
Takeaway 2: Andrew draws energy off other people. He has so much love for his teammates, coaches and band mates.
Kelly
Takeaway 1: Andrew is competitive - whether a small meet or the finals of a big championship meet. He always brings his best.
Takeaway 2: Don’t hesitate - just go for it, whatever it is. Don’t overthink it.
Quote of the Week
"On race strategy, it's all about keeping that balance between doing my own thing and also being where I need to be to succeed" -- Andrew Seliskar
Subscribe to the Champion's Mojo podcast on Apple Podcasts, Spotify and Google Play.
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*This episode was recorded before the Covid 19 Pandemic changes
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How can you feel grounded when your normal life and routine has been uprooted? In the face of the COVID-19 pandemic, Kelly and Maria give advice for staying motivated, hopeful and grounded in an uncertain time in life. Listen in and share your own pandemic micro-goals with Kelly and Maria at hello@championsmojo.com.
Episode Topics and Mentions
Coronavirus
COVID-19
Tony Robbins
Certainty
Uncertainty
Swimming
Habit
Routine
Insomnia
Anxiety
Mortality
Overeating
Underexercising
Overexercising
Binge watching
Sensationalism
Walking
Yoga
Micro-goal
Pushup challenge
Health coaching
Life coaching
Master’s degree in counseling
Master’s degree in exercise science
Mental health
Fear
How to Ground Yourself
- Stop consuming media. Media is selling us bad news.
- Create a new normal. Decide what your routine will be right now.
- Find time for reflection -- prayer, meditation, yoga, journaling.
- Take time for self-care.
- Set a micro-goal.
Ideas for Setting Micro Goals
- There will be an after, what seems exciting to try right now?
- What would your future self want you to do right now?
- What do you have to let go of to achieve that micro goal?
Quote of the Week
"We need a break from the non-stop negative news. Give yourself a 24-hour news fast and put your focus on things you love, connect to nature and friends, and you will feel a million times better." -- Kelly Palace
Subscribe to the Champion's Mojo podcast on Apple Podcasts, Spotify and Google Play.
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Keep up with the show by visiting ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page.
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Auburn University’s men's and women's swimming head coach, Gary Taylor, is finishing his second year and looking to return this program to the top of the NCAA. Auburn has a storied history of winning 13 NCAA titles. With 10 successful years as an assistant at two powerhouse division one teams where he played a major role in their successes, Gary could have had his pick of head coaching jobs but he was inspired to step up to lead Auburn. In this in-depth interview Gary, talks about championship character and how it leads to success.
*This episode was recorded before the Covid 19 Pandemic changes
ABOUT GARY TAYLOR
Gary Taylor is the head men’s and women’s swimming coach at Auburn University. Gary is only in his second year at Auburn and looking to return this program to the top of the NCAA.
Prior to Auburn, Gary put in 10 very successful years as the associate head coach and assistant coach positions at two powerhouse Division I teams -- six years at NC State and four years at Florida State. He also coached at the club level and has a total of 19 years of coaching experience.
Episode Topics and Mentions
Auburn University
NC State University
Florida State University
Champion character
Eddie Reese
John Asmuth
David Marsh
Richard Quick
Brett Hawke
Southeastern Conference
Recovery for swimmers/athletes
ISL, International Swim League
L.A. Current
U.S. Derby
Rowdy Gaines
Charles Barkley
Frank Thomas
Bo Jackson
Cam Newton
Aly Tetzloff
Takeaways and Action Items
Maria
Takeaway 1: Having champion character BEFORE you reach the biggest opportunities leads to success when your big chance arrives. Gary Taylor lives in the uncomfortable.
Takeaway 2: Recovery is important. Go hard, endure -- and then rest.
Kelly
Takeaway 1: Gary loves to test himself against the best and push his personal and career boundaries daily.
Takeaway 2: Can confidence be created? Gary believes that confidence is learnable with practice and is very important in life.
Quote of the Week
“I play a role in helping build confidence and teaching that the impossible is possible." -- Gary Taylor
Subscribe to the Champion's Mojo podcast on Apple Podcasts, Spotify and Google Play.
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Tune in for tips on how to stay in a positive mental place amid the disappointments and cancellations connected to coronavirus, COVID-19. Kelly Palace and Maria Parker share their advice for not feeling overwhelmed or helpless as the world takes on coronavirus and its spread.
Episode Topics and Mentions
Coronavirus
COVID-19
Master’s degree in counseling
Women’s NCAA swimming championships
USA Swimming
Anger
Sadness
Disappointment
Resiliency
Mononucleosis
University of Virginia
North Carolina State
Masters Swimming
Mental Training/Mindset
Visualization
Ending the Season on your terms
Mental health
Fear
Anxiety
Ethan Zohn
Mental health tips for coronavirus fears
- Unplug from the news and social media; we are drawn to negativity but fight back.
- Reach out by phone to the people who love you and share your fears.
- Keep exercising and keep moving - get out there and do something, even if your normal routine is upset.
- Stay mindful and be aware of what you are focusing on; don’t focus on the negativity or what you’ve lost, but focus instead on the positive or something neutral. Use gratitude.
- If you meditate or pray, this is the time to do it. If not, why not try it in your free time? Remember you can control your mind.
- Seek out online counseling if you need a professional counselor.
Quote of the Week
"One’s best success often comes after their greatest disappointments.” Henry Ward Beecher
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Swimmer, coach, business startup genius -- as the co-founder of the app MySwimPro, Fares Ksebati shows how grit and determination, even with limited resources, can produce success. Ksebati was recently selected by Forbes Magazine in the prestigious “30 under 30” for entrepreneurs to watch in 2020.
If you've ever even thought about starting a business or just want some savvy advice from one of today's young leaders on how to be successful in almost anything, you'll love this concise and valuable interview with Ksebati.
ABOUT FARES KSEBATI
Fares Ksebati is a national champion Masters swimmer and certified Masters coach and the co-founder of MySwimPro -- the number one fitness application for swimming with more than 1 million app downloads. Ksebati was recently selected by Forbes Magazine to the prestigious “30 under 30” list in the consumer technology category.
Episode Topics and Mentions
MySwimPro
Forbes Magazine
“30 under 30” list
Virtual coaching
Apple Watch
World Swim Day
Learning to swim
Consistency
Starting a business
Bill Gates
The “why”
BHAG - Big, hairy, audacious goals
Market feedback
Sweat equity
Airbnb
Grit
Resourcefulness
Mentorship
Katie Ledecky
STEM learning
Technology - democratizing knowledge
Panasonic
Michael Phelps
Self-awareness
Competitiveness
US Masters Swimming
“What Swimmers Can Be Thankful For” article
Takeaways and Action Items
Maria
Takeaway 1: It’s always important to find your “why” in life to keep following the right path.
Takeaway 2: Less resources may be better sometimes and forces people to be creative and find grit.
Kelly
Takeaway 1: BHAGS - Big, hairy, audacious goals get you out of bed in the morning and keeps you passionate.
Takeaway 2: The five people rule - the people you surround yourself with influence you the most - can lift you up or bring you down.
Quote of the Week
"Resourcefulness and Hustle are real and not unique to anyone's success, you've just got to stick with it and fight the grind" - -Fares Ksebati
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Three-time Olympic Swimmer, a USA Team Captain, broadcast journalist and author of the new book, Silver Lining, Elizabeth Beisel gives an authentic interview on what she's been up to lately -- and she gives some great advice to those looking to make the 2020 Olympic Team. She also shares her champion's take on competitiveness, mindset and traits she thinks champions share.
ABOUT ELIZABETH BEISEL
Elizabeth Beisel is a three-time Olympic swimmer and medalist, multiple NCAA champion for the University of Florida, US Olympic and World Championships team captain, and now retired from swimming.
She is a sports commentator, appeared on CBS’s Survivor television show and just last month launched her new book, Silver Lining. Elizabeth is known for her infectious smile and enthusiasm.
Episode Topics and Mentions
Leah Smith
Mount Everest
University of Florida
Silver Lining by Elizabeth Beisel
Natalie Coughlin
Ryan Lochte
Resilience
Violin
Piano
2008 Olympic Trials
Nelson Diebel
Positive mindset
Madisyn Cox
Ella Eastin
Women empowerment
Takeaways and Action Items
Maria
Takeaway 1: Elizabeth is changing her life and not just identifying with swimming - there is always an “after” in life.
Takeaway 2: Reach out and ask for what you want; ask for opportunities.
Kelly
Takeaway 1: When a person is going through a hard time, he or she just has to hang in there and be resilient.
Takeaway 2: Comparison is the root of all evil. When you waste time comparing, you are stealing your own joy and confidence.
Quote of the Week
“Say yes and you’ll figure it out afterwards.” -- Tina Fey
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Keep up with the show by visiting ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page.
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If you struggle with anxiety, you'll want to listen to this show. Ethan Zohn won CBS’ Survivor, Season 3 and is back, almost 20 years later, playing on Season 40 which premiered Feb. 12, 2020. Listen in to hear how anxiety almost stopped him and how he handles it.
ABOUT ETHAN ZOHN
A champion athlete and former professional soccer player, who first appeared on CBS’ Survivor in 2002, Ethan Zohn has twice overcome cancer. In 2002, he started a global charity called Grassroot Soccer to raise money and awareness to fight HIV/AIDS. He also appeared on the All-Stars edition of Survivor and is back on the show for a third time. show.
Episode Topics and Mentions
Hodgkin's lymphoma
Anxiety
Breast cancer
Health anxiety
CBD oil
Ethan Zohn article about CBD oil
Survivor on CBS
Soccer
Grassroot Soccer
Africa
Zimbabwe
AIDS
HIV
Charitable giving
Nonprofit work
Fear of failure
Advertising industry
New York City
Preparation
Fiji
Boston Rob
Amber Mariano
Jennifer Lyon
Survivor Stand Up For Cancer
Montkush CBD
Takeaways and Action Items
Maria
Takeaway 1: Ethan Zohn is so authentic, being vulnerable in sharing his cancer and anxiety journeys.
Takeaway 2: Ethan Zohn approaches everything with preparation - what can you do to prepare to feel confident?
Kelly
Takeaway 1: Ethan Zohn thinks of others and how to help them, whether he is in a good or bad place mentally. When you’re suffering, turn your suffering outward to help others.
Takeaway 2: Ethan Zohn said that he visualizes the future that he wants and that helps him form future moments and make them happen.
Quote of the Week
"I think in this day and age just the simple concept of being kind to another person, means so much. Let's try and make kindness normal." -- Ethan Zohn
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Do you have the guts to take an endurance race out hard and hold on? Leah Smith does. You'll love listening to Leah's tough mindset and her thoughts on racing and life. An Olympic gold medalist, World Champion and multiple-time NCAA champion, Leah is known by her teammates as a joy to be around. You'll be inspired by this fun and genuine interview.
ABOUT LEAH SMITH
Leah Smith is an Olympic gold medalist as part of the USA’s winning 800 freestyle relay team at the 2016 Olympics and the second-fastest US swimmer in the 500 freestyle. She has also won an individual Olympic bronze medal in the 400 freestyle event. Leah swam collegiately at the University of Virginia where she dominated the distance freestyle events and went on to win multiple conference and NCAA titles in the 1650 and 500 freestyle event. She is a professional swimmer for the LA Current and she is sponsored by TYR.
Episode Topics and Mentions
University of VIrginia
Google Calendar
Alexa
Smith Performance Center
Strength training
Hiking
University of Arizona
L.A. Current Professional Swim Team, ISL
Augie Busch
Stephanie Peacock
Costco
Elizabeth Biesel
Steve Prefontaine
Without Limits (movie)
“Going all out” mindset
John Mayer
Takeaways and Action Items
Maria
Leah uses reflection to put stock in herself. She took two months off to reflect in 2017. People kept asking her “What are you going to do?” and she took her time and decided for herself.
Leah is willing to embrace new adventures in life.
Action Item: Be willing to go all out and just put it all out there.
Kelly
Leah pushes through excruciating pain and just hangs on -- she’s willing to put herself on the line.
Confidence and good inner self talk is huge for Leah.
Action Item: Be more adventurous.
Quote of the Week
"When your body and your brain are screaming at you, you can tap into that other voice that says, I've put in the training and I can do this." -- Leah Smith
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Keep up with the show by visiting ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page.
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Can positive emotions like love improve your performance? This episode features best-selling author Caroline Miller in a discussion of positive emotions -- like love -- and their effects on performance. It seems that when we connect to powerful positive emotions we can perform better so tune in to learn about tools to use to boost positive emotions and performance.
ABOUT CAROLINE MILLER
Caroline Adams Miller, who is one of the world’s leading experts on the science behind successful goal setting and the use of "good grit" to achieve hard things. For more than 30 years, she’s been sharing her research-backed, actionable strategies to help people cultivate more grit and dig deeper to clarify and achieve their toughest goals. She is an expert on positive psychology and an athletic champion herself.
Episode Topics and Mentions
Getting Grit by Caroline Miller
Creating Your Best Life by Caroline Miller
www.via.org
www.viacharacter.org
American University
Penn State
Applied Positive Psychology
Ice Age
Fight or flight instinct
3 blessings exercise
Pride
Awe
Joy
Gratitude
Curiosity
2008 Olympics
John Gottman Research Love Lab at the University of Washington
Mark Gavin
Tom Shields
Kelly Campbell
Cal State in San Bernardino
Bob Bowman
Emotional flourishing
Brian Tracy
Zig Ziglar
Sean Aiken
Gretchen Rubin
NC State Women’s Swimming
Marc Bernadino
Lilly King
Ginny King
Sherron Watkins
Enron
Bulimia
Takeaways
Caroline: Feeling rejuvenated, she’s ready to get her next book done.
Kelly: Continue encouraging others to take the VIA test and use what they learn.
Maria: Take the online VIA test, and encourage the people she loves to do it too, and then use the technique of telling the story where the top techniques are used.
Quote of the Week
“Every Coach should know their athlete's strengths, not just as athletes, but as humans and know their stories, because if you don't know their stories, you don't really know them." -- Caroline Miller
Subscribe to the Champion's Mojo podcast on Apple Podcasts, Spotify and Google Play.
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Keep up with the show by visiting ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page.
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Learn why Nathan Adrian calls swimming his "Passion Project" and what he's planning for his next big challenge. This interview marks the one year mark since Adrian returned to the pool after surgery and treatment for testicular cancer. He shares what he's learned, how he's used marginal improvement to help guide his success and how he sees things very differently now. We guarantee you'll be inspired!
ABOUT NATHAN ADRIAN: Earning five Olympic gold medals and 27 gold medals in international competition, Nathan is referred to by many as the swimming sprinting G.O.A.T. His heart stopping Olympic victory in the 100 meter free in 2012, by 1/100th of a second, is still one of the most memorable races in Olympic history. Then in 2016 Nathan was on the podium again twice individually for the 50 and 100 meter free races.
Adrian is a professional swimmer, swimming for the L.A. Current and his main sponsor is Speedo. Collegiately Nathan was a multiple time NCAA champion at Cal Berkeley and impressively was recently their Winter Commencement speaker in 2018. He has recently battled back to the top of the health podium after getting a testicular cancer diagnosis after early detection.
Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion's Mojo is also on Apple Podcasts, Spotify and Google Play. How are we doing? Email us Hello@ChampionsMojo.com
Episode Topics and Mentions
Michael Phelps
Katie Ledecky
Natalie Coughlin
Jason Lezak
Dara Torres
Gary Hall Jr.
L.A. Current
ISL, International Swim League
Tokyo Olympics
2020 Olympics
USA Swimming Foundation
Testicular cancer
Early cancer detection
Alter-ego
British cycling team
Marginal improvements
Block Doku
Atomic Habits by James Clear
Kelly and Maria’s Takeaways
KELLY: Takeaways - Use incremental improvements, pick small actions to pursue to add up to bigger successes.
Execution is the most important thing; take out the emotion and just execute.
MARIA: Takeaways - When shooting for an important goal, plan for future happiness and goals after the goal is met.
How can you be the “shoulders” for other people?
Quote of the Week
"I definitely believe in those marginal improvements and maintaining a high level of integrity in everything that you do instead of trying to make one drastic jump from one to the next " -- Nathan Adrian
Have something you want to share with us? Email it to hello@championsmojo.com
Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page.
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Are you ready to step out of your usual persona and step up your performance? Learn about an interesting new tool for creating greater success in your life, whether it is in athletics, work or other areas: the use of alter egos and avatars for success. The use of these tools allows you to put on a persona that is secondary to your natural personality to achieve more. Expert guest on this topic Zach Harting joins the show to share his recipe for alter ego and avatar success.
ABOUT ZACH HARTING: Zach Harting is a member of USA Swimming’s National Team, a 2018 Pan Pacs medalist, a multiple time NCAA All-American, and a school record holder at the University of Louisville. He is an expert on using an alter ego to help his performance, best exemplified in wearing a full Batman/Dark Knight costume poolside at the 2016 Olympic Swimming Trials.
Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion's Mojo is also on Apple Podcasts, Spotify and Google Play. How are we doing? Email us Hello@ChampionsMojo.com
Episode Topics and Mentions
Batman, Dark Knight
Leprechaun
2016 Olympic Swimming Trials
Michael Phelps
Beyonce, Sasha Fierce
Morehead Scholarship
University of North Carolina
University of Louisville
Mermaid
Bike Sebring 12/24 Hours
Locomotive
The Little Engine That Could
Bo Jackson
Tiger Woods
Dewayne Johnson, The Rock
Gary Hall Jr.
Arthur Albiero
Kelsi Dahlia
The Flash on Netflix
Honey Badger
Killer Frost
Takeaways and Action Items
KELLY: Takeaways - Alter egos and avatars welcome in authenticity and play. It’s important to connect to your alter ego to feel authentic.
Action item - Channel Killer Frost to embrace cold water for swimming.
MARIA: Takeaways - It can be valuable to channel what you are not - something that appeals to you and therefore is authentic. An alter ego can raise up your teammates.
Action item - Channel the honey badger, be a little tougher and not care what people think.
Quote of the Week
"Sometimes we have to do things we don't want to do. Being able to take the emotion out of it is really important and knowing when to do that, because sometimes feelings are necessary for a great performance". -- Zach Harting
Have something you want to share with us? Email it to hello@championsmojo.com
Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page.
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Kelsi Dahlia is a fierce competitor but says that gratitude and life-balance is what helps her get through tough times. She is fresh off winning the ISL Finals in the 100 meter butterfly, defeating the current World Record holder. Outside the pool she is devoted to her church, family and community.
In this exclusive interview, she shares candidly about her disappointment at the 2016 Olympics, how its made her hungry and talks about how she deals with pre-race extra energy.
ABOUT KELSI DAHLIA: Kelsi Dahlia is a professional American swimmer who specializes in butterfly and freestyle events. She is a NCAA & World Record holder, a 2016 Olympic gold medalist and 2020 Tokyo Olympic hopeful. She qualified for the 2016 Rio Olympics in the 100-meter butterfly and won a gold medal in the 4 x 100-meter medley relay for swimming in the heats. She swims professionally for the Cali Condors, an International Swim League (ISL) team.
To learn more about Champion’s Mojo visit www.ChampionsMojo.com Champion's Mojo is on Apple Podcasts, Spotify, Google Play and everywhere podcasts are found.
Quote of the Week
“Gratitude is the fairest blossom which springs from the soul.” – Henry Ward Beecher
Episode Topics and Mentions
ISL - International Swim League
Cali Condors
Rio Olympics
University of Louisville
Costco
Hello Fresh
EveryPlate
Coach Arthur Albiero
Stephanie Juncker
Chris Lindauer
Cameron Dehn
Team USA
Mallory Comerford
Katie Ledecky
Jason Lezak
Louisville Pro Rehab
Bible
Las Vegas
Mary T. Meagher
Swimming World Cup
FINA Championships
FCA - Fellowship of Christian Athletes
100-meter butterfly
Sarah Sjostrom
Takeaways from Kelly and Maria
Kelly:
1 - Find the lessons in failure and learn from them.
2 - Get to know competitors as people, outside of the competitive area.
Maria
1 - Know what you need to stay calm, using the right distractions to maintain the right level of energy.
2 - Remember the importance of having loving, supportive people in your life (friends, family, colleagues).
Have something you want to share with Champion’s Mojo? Email it to info@championsmojo.com Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page.
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We all have habits whether we recognize them or not -- some good, some bad. Making your bed in the morning is a good habit and looking at your cell phone in the middle of an important conversation is a bad habit.
This episode discusses some of the good and bad habits that we see most often in our experience and what the research says about making good and breaking bad habits. So if you’d like to work on your habits, you’ll enjoy this show!
Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion's Mojo is also on Apple Podcasts, Spotify and Google Play.
Episode Topics and Mentions
BetterHelp
Regain
TalkSpace
Atomic Habits by James Clear
Start with the Why by Simon Sinuk
Developgoodhabits.com
The Power of Habit: Why We Do What We Do and How to Change by Charles Duhigg
Red Skin Syndrome
Tips for Forming a New Habit
- Do one at a time and start small.
- Commit to two months.
- Anchor it in something you already do or something you see (cue).
- Have accountability - tell someone, put money on the line, etc.
- Make it part of your identity.
Tips for Breaking a Bad Habit
- Change the environment.
- Know the trigger.
- Have a mantra/plan.
- Replace the action.
- Let go of shame.
Habits of Kelly and Maria
Kelly: Working on bad habit to break: Scratching/itching skin
Working on strengthening a good habit: Journaling
Maria: Working on bad habit to break: Sugar problem.
Working on strengthening a good habit: Being more reflective.
Quote of the Week
“Change might not be fast and it isn't always easy. But with time and effort, almost any habit can be reshaped.” - Charles Duhigg, Author of The Power of Habit: Why We Do What We Do in Life and Business
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Bob Bowman believes that the process is what sets one up for inevitable success. In this lively interview Coach Bowman talks with Champion’s Mojo Hosts Kelly Palace and Maria Parker and shares some of his own routines for success and talks ASU culture and the five pillars he’s using for creating an environment for success.
You may be surprised to learn that Bob himself is swimming again for the first time in 30 years, believes in “going with the flow”, appreciates those coaches that have mentored him and the creativity in coaching. Read on to find out what he says is “the best thing” in his life today.
ABOUT BOB BOWMAN: Bowman is the renowned coach of the greatest swimmer and Olympian of all time Michael Phelps. Together this dynamic duo earned an unprecedented 28 Olympic Medals, 23 of them gold. Bowman was also the head coach of Team USA’s men’s Olympic Team in 2016 and since 2015 Coach Bowman has been the head men’s and women’s swim coach at Arizona State University (ASU).
To learn more about Champion’s Mojo visit www.ChampionsMojo.com Champion's Mojo is on Apple Podcasts, Spotify, Google Play and everywhere podcasts are found.
Quote of the Week
"I think that is a great thing about our sport. It's the individuality and the creativity that coaches have to come up with something that fits their situation, their swimmers, their personalities, their strengths as coaches and to do that and still have similar success, I think is one of our best things in America." -- Bob Bowman
Episode Topics and Mentions
Michael Phelps
Michael Phelps Foundation
Arizona State University
University of Michigan
Florida State University
The Golden Rules: Finding World Class Excellence in Your Life and Work
Napa, California
Auburn University
Eric Wunderlich
Liam Ball
Eric Namesnik
Tom Dolan
Natalie Coughlin
Teri McKeever
Boomer Phelps
Beckett Phelps
ISL - International Swim League
David Marsh
Murray Stevens
North Baltimore Aquatic Club
The Surrender Experiment
The Power of Now
Jason Lezak
Mark Schubert
Frank Busch
Jack Bauerle
Eddie Reese
Beijing Olympics
Greg Troy
Terry Maul
Simon Sinek
Ryan Lochte
Greensboro, North Carolina
Intermittent fasting
Dr. David Sinclair from Harvard University
Essentialism:The Disciplined Pursuit of Less
Tokyo Olympics 2020
Takeaways from Kelly and Maria
Kelly:
1 - When you have someone as dedicated to success as you are, you can form a partnership where big success is inevitable.
2 - Take the time to just be in the present moment during overwhelming times.
Maria
1 - The environment you are in - the people, the preparation and more - can all lead to inevitable success.
2 - Growth, learning and improvement are lifelong goals and don’t go away when success is reached
Have someth
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Want to simplify your life? Guest expert on this topic and best-selling author Genevieve Parker Hill discusses 5 great tips for simplifying your life that you can walk away with and use immediately. Genevieve is the author of two books: Minimalist Living: Decluttering for Joy, Health, and Creativity and the upcoming Experience Over Stuff: How to Live Free in a World that Wants to Clutter You Up.
Genevieve has helped thousands of people live simpler, more joyful lives through her expertise, guidance and her www.SimpleLivingToolkit.com. Genevieve also has over 70,000 followers on social media. You'll be inspired to simplify your life in the New Year!
To learn more about Champion’s Mojo visit www.ChampionsMojo.com Champion's Mojo is on Apple Podcasts, Spotify, Google Play and everywhere podcasts are found.
Quote of the Week
“Letting go of items or memories connected to bad emotions can make you more lighthearted and make you feel better.” -- Genevieve Parker Hill
5 Tips to Simplify Your Life, via Genevieve Parker Hill
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Declutter your stuff
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Are you a purger or a collector? Identify your own attitude toward stuff.
Blaze and gaze strategy: Blaze -- Imagine a fire engulfs part of your home. Keep
only what you would want to keep from a fire. Gaze - Important paperwork or
sentimental items; Items worth holding onto and look at individually.
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Focus on your one thing and own the opportunity cost. When you focus on your one thing, you say no to many other things.
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Apply the Pareto principle or the 80/20 rule.
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80% of your results come from 20% of your activities
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Let go of emotional baggage and increase lightheartedness. Digitize and minimize sentimental items.
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Let minimalism give you permission to pursue what you truly want wholeheartedly.
Kelly and Maria’s Takeaways
Kelly: Own the opportunity cost of making the podcast grow, even though it takes time and money. Ask myself what 20% of work this past year produced 80% of my results?
Maria: It’s painful to let things go, like commitments, but it’s important to let things go to welcome the things I really want to do. I’m going to be open to change.
Episode Topics and Mentions
House fire
Paris
Minimalist Living: Decluttering for Joy, Health, and Creativity by Genieve Parker Hill
Experience Over Stuff: How to Live Free in a World that Wants to Clutter You Up by Genevieve Parker Hill
Purgers
Collectors
Tae Kwon Do
The One Thing by Gary Keller
Lewis Pugh
Pareto Principle
New York City
9/11/2001
Breast cancer
Have something you want to share with Champion’s Mojo? Email it to info@championsmojo.com Keep up with the show by visit
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What role does mindfulness play in the success of an athlete? Natalie Coughlin has 12 Olympic medals and 12 world titles, making her the most decorated woman swimmer in history. She talks about returning to competition after three years out of the water and how her competitiveness has helped her achieve her goals.
Additionally, Coughlin gives some great advice for swimmers and the role mindfulness plays in life and athletics. She is the author of two books: Golden Girl: How Natalie Coughlin Fought Back, Challenged Conventional Wisdom, and Became America's Olympic Champion and Cook to Thrive cookbook She is also a vintner and co-founder of Gaderian Wines, an urban farmer, the mother of a one-year-old, a surfer & photographer. Her multifaceted life will inspire you!
You could have a 1 in 50 chance to win a Natalie Coughlin autographed U.S. Masters Swimming Swim Cap from a drawing of the next 50 Champion’s Mojo YouTube subscribers.
To learn more about Champion’s Mojo visit www.ChampionsMojo.com Champion's Mojo is on Apple Podcasts, Spotify, Google Play and everywhere podcasts are found.
Quote of the Week
"Being comfortable with being present and being purposeful in everything that you do is a really good practice that serves you well in life, and definitely serves you well in swimming." -- Natalie Coughlin
More About Natalie Coughlin
Natalie Coughlin is an American competition swimmer and twelve-time Olympic medalist. While attending the University of California, Berkeley, she became the first woman ever to swim the 100-meter backstroke (long course) in less than one minute. At the 2008 Summer Olympics, she became the first U.S. female athlete in modern Olympic history to win six medals in one Olympiad, and the first woman ever to win a 100-meter backstroke gold in two consecutive Olympics. At the 2012 Summer Olympics, she earned a bronze medal in the 4×100-meter freestyle relay. Coughlin has won a total of 60 medals in major international competition. Coughlin appeared on Dancing with the Stars in 2009 and is a vintner, urban farmer, author, mother and businesswoman.
Kelly and Maria’s Takeaways
Maria:
- Remember to stay patient and that setbacks are learning opportunities.
- Remember that you’re training 24/7 and that there are things you can do all the time to get better -- think of the daily struggle as positive.
- Mindfulness and being present can feel uncomfortable but it’s important to lower distractions to truly enjoy life.
Kelly:
- Owning competitiveness and having a competitive nature -- it’s a trait of champions.
- Keep options open in life.
- Be early to avoid feeling rushed.
Episode Topics and Mentions
DC Trident Professional Swim Team
CWA Champion Swimmer of the Year
Olympics
Olympic swimming
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What has your last year looked like? It’s easy to simply look ahead but reviewing the events of the past year can help prepare you for success in the New Year. It’s December when we are often prompted to look back on the last 12 months and “reflect” on how the year went. This show discusses 5 techniques to empower you to reflect, do some self discovery and put you on the right track to living your dreams in the next 12 months.
Listen in as Kelly Palace and Maria Parker share their thoughts on the past year and where they hope to improve and succeed in 2020.
To learn more about Champion’s Mojo visit www.ChampionsMojo.com Champion's Mojo is on Apple Podcasts, Spotify, Google Play and everywhere podcasts are found.
Quote of the Week
“Without reflection, we go blindly on our way, creating more unintended consequences, and failing to achieve anything useful.” -- Margaret J. Wheatley
5 Steps To Reflect on the Past Year
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Set aside 30-60 minutes uninterrupted silence to reflect.
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Ask yourself: How do you feel? a. What words describe your feelings and emotions?
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Ask yourself: Where have I been and what have I been doing?
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Go through your calendar month-by-month and write down all that you did this year. a. What activities or things gave me the most joy and satisfaction? b. What obstacles did I overcome and what did I learn from them?
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What areas can you improve in and which might have the most impact?
Episode Topics and Mentions
Hurricanes
Breast cancer
Alzheimer’s disease
Google Timeline
Red Skin Syndrome
Bed bugs
Cody Miller
Boston
North Carolina
Hypochondria
Anxiety
Depression
TED Talks
Tony Robbins
Thomas Bilyeu
Joe Dispenza
Jim Rohn
Mel Robbins
Ethan Zohn
Survivor on CBS
Elizabeth Beisel
CBD oil
Audio book
Meditation
Have something you want to share with Champion’s Mojo? Email it to info@championsmojo.com Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page.
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How does Cody Miller maintain balance in his life? He’s an Olympic champion, professional swimmer and YouTube star, with a dedicated training schedule toward the 2020 Olympic Trials, who says maintaining consistency and showing up for yourself makes all the difference. In this episode, you'll learn more about the mojo that Cody uses to succeed to help you accomplish your own big goals. Tune in for a great interview that will definitely inspire you!
WIN A CODY MILLER TEE SHIRT! Champion’s Mojo will be giving away FIVE Cody Miller Tee shirts to 5 of the first 500 Subscribers to the Champion's Mojo podcast YouTube Channel--that’s a 1 in 100 shot!
To learn more about Champion’s Mojo visit www.ChampionsMojo.com Champion's Mojo is on Apple Podcasts, Spotify, Google Play and everywhere podcasts are found.
Quote of the Week
"With those struggles in life...sitting here and sulking and being disappointed is not an option." - Cody Miller, Olympic Swimming Champion
More About Cody Miller
Cody Miller is a professional American swimmer who won gold and bronze medals at the 2016 Olympic Games. He also has six World Championships medals, has set eight American records and had a stellar NCAA career at the University of Indiana. He is a member of the D.C. Trident pro swim team that competes in the International Swim League.
Cody Miller’s YouTube channel “Cody Miller Adventures” has more than 120,000 subscribers. He produces a podcast where he talks with fellow elite swimmers and is also part of another podcast where he talks about movies.
Episode Topics and Mentions
D.C. Trident professional swim team
International Swim League (ISL)
Sunken Chest Syndrome - pectus excavatum
Sandpipers of Nevada
YouTube channel: Cody Miller Adventures
Cody Miller’s podcast
Ron Aitken
MCL
Blake Pieroni
Lilly King
John Flanagan
Andrew Seliskar
NCAP Swim Club
Depression
Michael Phelps
Allison Schmitt
Tyler Clary
Brendan Hansen
Aaron Peirsol
Rowdy Gaines
Michael Andrew
Routine
Harry Potter
Ali Miller, Morning Savage
Takeaways from Kelly and Maria:
Kelly’s two takeaways: 1) Have balance in you life for more well being, instead of putting all your eggs in one basket. 2) Consistency through all the little things adds up to success.
Maria: 1) Choose and create joy, even when things are difficult. 2) Compartmentalize difficult times and focus on other areas for success.
Have something you want to share with Champion’s Mojo? Email it to info@championsmojo.com Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page.
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Join Kelly and Maria for a discussion on manifesting good things through the power of intentions, for yourself and for others. Kelly approaches intention from scientific perspective and Maria looks at it from a religious perspective, including prayer.
Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion's Mojo is also on Apple Podcasts, Spotify and Google Play.
Episode Topics and Mentions
Manifestations
Prayer
Energy Transfer
Quantum physics
Focus
Christianity
Colorado Springs Olympic Training Center
Lynne McTaggart
The Power of Eight
The Intention Experiment
Dr. Joe Dispenza
What the Bleep Do We Know?
Becoming Supernatural
Dr. Wayne W. Dyer
The Power of Intention
Japanese water experiments
Michael Phelps
Milorad Čavić
Hannah Moore
Brain cancer
Brain surgery
Meditation
5 Key Ways to Use Intention from Kelly and Maria:
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Be still.
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Envision the intention in your mind.
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Bring up super-positive emotions, get love flowing.
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Bring intention to the heart, wish comes to the heart.
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Give it up. Let it go and don’t worry about the how, the when or the why.
Quote of the Week
"Where we put our awareness, and for how long, maps our destiny." -- Joe Dispenza
Have something you want to share with us? Email it to championsmojo@gmail.com
Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page.
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Lenny Krayzelburg is a four-time Olympic gold medalist, a Swim School franchise developer and General Manager of the L.A. Current, an International Swim League, ISL, founding team. In this exclusive and revealing interview, he talks about his use of gratitude to get through tough times and the importance of having a plan for career and all aspects of life. You'll find value in this episode whether you are a pro swimmer or a budding entrepreneur.
Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion's Mojo is also on Apple Podcasts, Spotify and Google Play.
More About Lenny Krayzelburg
Lenny Krayzelburg is the General Manager of the L.A. Current professional swim team which is a member of the newly formed International Swim League. The L.A. Current team roster of pro swimmers reads like a “who’s who” of American swim champions, including Nathan Adrian, Ryan Murphy, Kathleen Baker and Ryan Held.
At the Olympic level, Krayzelburg earned four Olympic gold medals: one each in the 100 and 200 meter backstroke, and two as part of the USA 4×100 meter medley relay in back-to-back Olympic Games. He has also been named a world champion, an 11-time national champion and Pan Pacific champion. USA Swimming honored Krayzelburg as "Swimmer of the Year" in 1999 and 2000.
Because besides being the General Manager of the L.A. Current, over a decade ago Krayzelburg also created a very successful business of Swim Schools, now called SwimRight Academy, which offers Franchise Opportunities that help kids learn to swim. He is passionate about water safety and swimming ability for every child.
Episode Topics and Mentions
L.A. Current professional swim team
International Swim League, ISL
Ella Eastin
Margo Geer
Nathan Adrian
Ryan Murphy
Kathleen Baker
Ryan Held
Dallas
Budapest
Las Vegas
Ukraine
Russian language
SwimSwam
Cali Condors
D.C. Trident
Swim school franchise
SwimRight Academy
Matt Grevers
Golf
Takeaways from Kelly and Maria:
- Everyone performs better and succeeds when they are having fun - Fun relieves pressure.
- Planning leads to success in sports, business and life. It gives you a mental edge.
- Routine supports planning and leads to greater success.
- Gratitude is possible, even during hardships.Gratitude takes challenges and turns them into opportunities.
- Envisioning the future is powerful and magical.
Quote of the Week
"When I transitioned into the business world, I tried to have a plan, a roadmap of what I want to accomplish and how I wanted to accomplish that..that's really the mindset I've always taken as an athlete and applied it in my business career." -- Lenny Krayzelburg
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Join Kelly and Maria for a discussion on lowering stress and finding more joy this holiday season. They’ll talk about some time tested strategies to avoid the holiday pitfalls of overindulging -- in food, gifts, entertaining and more.
Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion's Mojo is also on Apple Podcasts, Spotify and Google Play.
Episode Topics and Mentions
Thanksgiving
Christmas
Kwanzaa
Winter Solstice
Experience Over Stuff
Simple Living
10 Holiday Hacks from Kelly and Maria:
- Don’t start too early - don’t allow stress to creep in, enjoy fall
- Make the holidays about experiences, not things
- Keep it simple - do what is right for you
- Look for ways to help others during the season - show love.
- Have a plan for difficult relationships.
- Maintain routine - exercise, meditation.
- Shop online. Order, ship and get it done online.
- Give gifts or send cards before or after the hectic holiday season.
- Remember that the holidays are about love and give from your heart.
- Eat before you go to a holiday party or meal so that you do not overeat.
Quote of the Week
“Blessed is the season which engages the whole world in a conspiracy of love.” – Hamilton Wright Mabie
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Most people would never consider a dive into the black, icy waters of the Antarctic, but Lewis Pugh is driven by a purpose that is bigger than himself and his own comfort. The endurance swimmer is on a mission to bring awareness to and save the oceans of the world. In Part II of his exclusive interview with Kelly Palace and Maria Parker, Pugh shares some of his successes so far and overcoming low points on the journey.
You can listen to Part I of the interview here.
Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion's Mojo is also on Apple Podcasts, Spotify and Google Play.
More About Lewis Pugh
Lewis Pugh is an endurance, ice water swimmer and the United Nations Patron of the Oceans. Pugh is the only person to have completed a long distance swim in every ocean of the world. Over 7 million people have viewed Lewis Pugh’s TED Talks and videos and countless others have followed his journeys on BBC, Good Morning America, CNN, Jon Stewart, National Geographic, Sky News and more. His autobiography Achieving the Impossible is a bestseller and was chosen for Oprah’s Exclusive Book List.
Episode Topics and Mentions
#Antarctica2020
Emperor penguins
King penguins
Ross Sea
Slava Fetisov
Admiral Bellinghausen
Russia
Moscow, Russia
China
Japan
South Africa
United Kingdom
Michael Gove, British Secretary of State for Environment
Ascension Island
Net zero by 2050
Yellowstone National Park
Yosemite National Park
Anticipatory thermogenesis
Rap music
Mohammed Ali
Apartheid
Nelson Mandela
Desmond Tutu
Molly Blackburn
Brian Button
Kayaking
Beijing Olympics
Budapest
Danube River
Plastic pollution
Elton John
Maldives
Indian Ocean
Shuhari - Japanese martial art concept
LewisPugh.com
Takeaways from Kelly and Maria:
- Drill down to find your purpose - keep going and don’t give up. Keep mining for gold.
- Stack your confidence, through encouragement from others and tap your experiences.
- Dive in.
Quote of the Week
“In finding your purpose, it's like mining. When you hit that strata you know it. You know that you found what really is your purpose and then you just need to mine right the way along that line. Most people never dig deep enough or long enough.”.- Lewis Pugh
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How does Lewis Pugh dive in at such places as the North Pole and complete endurance swims in below-freezing water temperatures? He says he is motivated by his "driving purpose,” which is saving our oceans. His interview with Kelly Palace and Maria Parker is guaranteed to inspire you to get out of your comfort zone and find your own purpose. Tune in to part one of this two-part exclusive interview with Lewis Pugh.
Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion's Mojo is also on Apple Podcasts, Spotify and Google Play.
More About Lewis Pugh
Lewis Pugh is an endurance, ice water swimmer and the United Nations Patron of the Oceans. Pugh is the only person to have completed a long distance swim in every ocean of the world. Over 7 million people have viewed Lewis Pugh’s TED Talks and videos and countless others have followed his journeys on BBC, Good Morning America, CNN, Jon Stewart, National Geographic, Sky News and more. His autobiography Achieving the Impossible is a bestseller and was chosen for Oprah’s Exclusive Book List.
Episode Topics and Mentions
North Pole
South Pole
English Channel
The Long Swim
Mount Everest
Capetown, South Africa
Norway
Boston
Cold water swimming
Open water swimming
Indian Ocean
TED Talks
Anticipatory thermogenesis
Ross Sea, Antarctica
Zodiac
Shuhari - Japanese martial art concept
British Special Service
China
United Kingdom
Russia
Slava Fetisov
Kremlin
Achieving the Impossible
Driving through Tunnels
Takeaways from Kelly and Maria
Kelly - 1) When we have a driving purpose we can accomplish superhuman feats. 2) Martial arts concept of Shu Ha Ri, Obey the law, break the law, make the law. This is a great road map for achieving extraordinary things.
Maria - 1) Courage is a muscle and it can get flabby. We need to do things that build our courage muscle. 2) We all need a team. Surround yourself with a brave, courageous team.
Quote of the Week
“Courage is contagious and equally, fear is contagious. I try to surround myself with courageous people." -- Lewis Pugh
Have something you want to share with us? Email it to championsmojo@gmail.com
Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page.
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Learn from legendary swim coach Jack Bauerle how relationships can be key to success. Bauerle has been the head men’s and women’s swim coach at the University of Georgia for 40+ years and is known for being a "nice guy." In this interview, Bauerle talks about how friendships in his life have led to his success and shares some surprising passions and the importance of family.
Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion's Mojo is also on Apple Podcasts, Spotify and Google Play.
More About Jack Bauerle
Jack Bauerle is in his 41st year of coaching at the University of Georgia, making him the longest tenured head coach in Georgia history. This fall he was nominated for the prestigious 2019 Golden Goggles Awards for National Coach of the Year. Bauerle reached the pinnacle of success when he was selected as the USA’s Olympic head women’s swimming coach in 2008 and assistant coach in the last two Olympics. His teams have also won seven NCAA team titles (as recent as 2016), and he’s coached an impressive number of Olympians, All-Americans and SEC champions.
Episode Topics and Mentions
Leigh Ann Barnes Handbags and Accessories
Athens, GA
Chris Davis - Swim Atlanta coach
Tom Tuggle (His English teacher)
Vince Dooley
Dan McGill
Jim Donnan
Hayley Filsinger
Kara Lynn Joyce
Gunnar Bentz
Mary DeScenza
Melanie Margalis
Jon Urbancheck
Dick Shoulberg- Germantown Academy
Bob Bowman
Courtney Sheely
Christy Cowell
Dan Laak, USA Diving
Harvey Humphries
Carol Capitani
Brian Schrader
Carol Beck
Action Items From the Hosts
Kelly - Be more playful in life, and not so serious. Say things in a nice way, even when I'm stressed.
Maria - Write a handwritten note to someone each day and embrace the motivation of the fear of failure.
Quote of the Week
"I've learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.” -- Maya Angelou
Have something you want to share with us? Email it to championsmojo@gmail.com
Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page.
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What is the best way to deal with day to day stress? In this episode, NBC Political Reporter Leigh Ann Caldwell talks about dealing with stress and gives other valuable tools for success. Leigh Ann deals with adrenaline filled days often. As an NBC Capitol Correspondent who has millions of people watching, tight deadlines and is the mother of two young children, she knows a thing or two about stress. Achieving the position of a television correspondent on Capitol Hill is one of the highest levels a journalist can attain. But it didn’t come easily for Leigh Ann and in this episode she shares some of the lessons she learned as a Division 1 scholarship distance swimmer that have helped lead to success today. You'll hear some great stories and get some great tools for dealing with your own stress.
Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion on's Mojo is also on Apple Podcasts, Spotify and Google Play.
More about Leigh Ann Caldwell
Leigh Ann Caldwell was a scholarship distance swimmer at NC State University while earning her degree in Communications and Political Science. In 2000, she moved to New York City to pursue her dream of being a journalist and started by waiting tables and doing freelance radio. In 2004, she launched a radio show and directed it until 2012. It was then that she went to work for CBS as a political writer and also worked at CNN as a political writer and producer.
In 2014, Caldwell landed her Capitol Hill assignment for NBC. Leigh Ann has also won awards for her reporting on news such as rebuilding New York City after the 9-11 attacks, Hurricane Katrina coverage and she was the first journalist to interview ex-presidential candidate John Edwards after his cheating scandal.
Episode Topics and Mentions
NBC News
NC State University
U.S. Capitol
Swimming
Cycling
Yoga
Orangetheory
Naturopath
Adrenal problems
Meditation
Increasing gratitude
Shalane Flanagan Effect
NC State Women’s Leadership Weekend
Sheryl Sandberg’s book Lean In
Action Items From the Hosts
Kelly - To gain control of her mindset to visualize the most positive outcome for every situation, particularly as it relates to an upcoming mammogram.
Maria - To take some time off from hard exercise to allow her body/knee to heal, knowing that she can get back to higher levels of physical activity again soon.
Quote of the Week
"It's not the load that breaks you down, it's the way you carry it." -- Lou Holtz
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World Champion swimmer and U.S. National Team member, Margo Geer, joins the podcast and talks about lessons learned on the comeback trail. Geer speaks about her decision to spend a year out of the pool and how it helped her reconnect with her love of swimming. Geer also shares tips for using positive self-talk to reach goals.
Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion on's Mojo is also on Apple Podcasts, Spotify and Google Play.
More about Margo Geer
Margo Geer is currently one of the USA’s top sprint freestylers and a professional swimmer, sponsored by TYR. She is a member of the LA Current Professional Swim Team. After finishing a stellar NCAA career at the University of Arizona, where Margo was one of the first women EVER to break 47 seconds in the 100 yard freestyle, she went on to win a gold medal for the US at the 2015 World Championships as part of the 400 mixed free relay. Then 2016 and 2017 were years of transition for Margo. At the 2016 Olympic Trials she failed to make the Olympic Team, then that same year had shoulder surgery and spent a year completely out of the water while helping coach The Ohio State University Swim Team in the 2016-17 season. Margo returned to the pool in mid 2017.
That break has led Margo to her best performances ever, culminating in making this year’s 2019 World Championships Team, where she won a relay silver medal and an individual gold in the 100 free at this summer’s Pan American Games Championships.
Episode Topics and Mentions
University of Alabama
The Ohio State University
University of Dennison
University of Michigan
Hematology
Bill Dorenkott
Cody Miller
David Marsh
Ryan Held
Coley Stickels
Brother: Marcus Geer
Parents: Mark and Linda Geer
Mark Bernadino
Bloomington, Indiana
Tuscaloosa, Alabama
LA Current
Self talk
100 meter freestyle
Olympic Trials
International Swim League, ISL
Action Items From the Hosts
Kelly - To remember that it is never too late to course correct. If I see something that I want to go back and do, it’s okay to do that.
Maria - Think clearly about the things I really love and to follow those things with action. Quote of the Week
“Every setback is an opportunity for a comeback.” -- Unknown
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Procrastination is a challenge we’ve all faced at one point or another. Who hasn’t struggled with delaying, avoiding, and procrastinating on issues that are important? Why do we procrastinate? How can we stop procrastinating? How can we kick this bad habit for good? Kelly Palace and Maria Parker answer these questions, and dig into the science of procrastination, to give listeners tools to help defeat procrastination.
Kelly and Maria discuss several tools for defeating procrastination which you’ll be able to use today! Below is just one of the ideas to help you defeat procrastination:
A Look at Temptation Bundling
Temptation Bundling is a concept that Katy Milkman at The University of Pennsylvania developed. Simply put, the strategy suggests that you bundle a behavior that is good for you in the long-run with a behavior that feels good in the short-run.
Here are a few common examples of temptation bundling:
- Only listen to audiobooks or podcasts you love while exercising.
- Only get a pedicure while processing overdue work emails.
- Only watch your favorite show while ironing or doing household chores.
- Only eat at your favorite restaurant when conducting your monthly meeting with a difficult colleague.
Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion's Mojo is also on Apple Podcasts, Spotify and Google Play.
Episode Topics and Mentions
Procrastination
Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear
Present Self versus Future Self
Breast cancer
Mammogram
Temptation bundling
Katy Milkman at The University of Pennsylvania
Distraction
Visualization
Mindfulness
Seinfeld Strategy
Procrastinus.com
Commitment contract
Stickk.com
Action Items From the Hosts
Kelly - Think about my future self when it comes to things like vitamins, eating right or exercising. What can I do in the present to make the future better?
Maria - Take the time to be intentional about what I am doing. Get a wall calendar and mark a red “X” for the days I complete a new eating habit or string together an action that will help me reach my goal.
Quote of the Week
“You may delay, but time will not, and lost time is never found again.” -- Benjamin Franklin
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They say patience is a virtue and life likes to test it. This episode highlights the extreme patience practiced by Ella Eastin, one of the USA’s toughest swim stars and member of the National Team. Ella Eastin discusses a couple of major setbacks that delayed her Olympic swimming dreams and how she is patiently waiting to make her mark on the international long course scene with hosts Kelly Palace and Maria Parker.
Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion on's Mojo is also on Apple Podcasts, Spotify and Google Play.
More about Ella Eastin
Ella Eastin has earned 12 NCAA Titles and in is the first woman to four-peat by winning the grueling 400 IM all of her college years at Stanford University, while helping Stanford win the NCAA overall title for the last three years of her career. Now, Ella Eastin is a professional swimmer, sponsored by Arena, and a member of the LA Current professional swim team.
In 2017, in what could be deemed as her breakout long course swim, which qualified her for the World Championship Team, later turned into a disqualification for something known as the “Lochte Rule.” Then in 2018 again when it was time to earn a spot on the 2019 World Championship team, Ella fell ill with Mono and had a sub-par performance at the World Team Trials. But now Ella is healthy and has patiently been waiting to make her first Olympic Team.
Episode Topics and Mentions
Stanford University
Arena
LA Current
NCAA
Degree in Human Biology
Nursing
Lochte Rule
World University Games
Delayed gratification
Katie Ledecky
Simone Manuel
Elizabeth Beisel
Leah Smith
Melanie Margalis
Madisyn Cox
Steve Furniss
Greg Meehan
Action Items From the Hosts
Kelly - To remember that the goals that I have may not turn out exactly as I want, but I know that some moments will come out of the hard work.
Maria - To think, persevere and be patient and know that something good will come if I put good intentions and heart into it.
Quote of the Week "Know that what you do today may not show results right away, but in the long run it is going to pay off " - Ella Eastin
Have something you want to share with us? Email it to 4championsmojo@gmail.com.
Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page.
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What does the word “responsibility” mean to you? The topic of responsibility is important if you want to win in sports or life but it is an underrated topic. Merriam-Websters Dictionary’s various definitions center on responsibility consisting of “having a duty,” “being accountable” and “making decisions without another’s authority.” Responsibility, however, has a lot to do with ownership. Hosts Kelly Palace and Maria Parker share their own experiences with taking responsibility for things that have happened in their lives and how they use the word “ownership” as a synonym for “responsibility.”
Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion on's Mojo is also on Apple Podcasts, Spotify and Google Play.
Tips for Taking Responsibility for Your Thoughts, Feelings, Words & Actions
- Stop blaming and making excuses.
- Stop complaining.
- Manage your duties.
- Keep a schedule.
- Avoid procrastination.
Episode Topics and Mentions
Ownership
Jocko Willink
Leif Babin
Extreme Ownership: How U.S. Navy Seals Lead and Win
David Goggins
Victim mentality
Entrepreneurship
Side hustles
Joelle Casteix’s Ted Talk
Red Skin Syndrome
Topical steroids
Cognitive behavioral therapy
Action Items From the Hosts
Kelly: Avoid procrastination and own what you need to do.
Maria: To avoid “kicking and screaming” and to remind yourself that you are an adult and responsible for your thoughts.
Quote of the Week “Being responsible is an enormous privilege.... It's what marks anyone a fully grown human.” - Barack Obama
Have something you want to share with us? Email it to 4championsmojo@gmail.com.
Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page.
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How can you make culture adjustments that positively impact your surroundings -- at work, at home, in sports and in life? This episode features an exclusive interview with Team Elite swim coach David Marsh who talks about changing the culture of a team, what it takes to be successful and some of his future plans.
Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion's Mojo is also on Apple Podcasts, Spotify and Google Play.
More About David Marsh
David Marsh is the head coach of Team Elite in San Diego, Calif. Prior to founding Team Elite, he was the men's and women's swimming coach at Auburn University. After becoming head coach of Auburn in 1990, Marsh led the men's team to seven NCAA national championships and the women's team to five national championships. He finished his coaching career at Auburn in 2007 and has been working with elite swimmers ever since. Coach Marsh is well known internationally, having coached 49 Olympians from 19 different countries. In December 2016, Marsh was named the Professional Adviser of the Israel Swimming Association, with a goal of preparing the country's swimmers for the Tokyo 2020 Olympics.
Episode Topics and Mentions
Auburn University
Auburn Swimming
Charlotte, North Carolina
Team USA Swimming
US National Team
Southern California
Israel Swimming Association
Jeff Gaeckle
Michael Chadwick
Kathleen Baker
Marko Djordjevic
Kristin Marsh
Rowdy Gaines
Bob Groseth
Pat Calhoun
Josh Davis
Mark Spitz
Daniel Coyle
Nick Shackell
Mark Gangloff
Cullen Jones
John Wooden
Yoav Bruck
Jim Sheridan
Dean Hutchinson
Bill Pilczuk
Ralph Crocker
Adrian Bender
Hayley Piersol
Mike Bottom
Dave Bottom
Adam Schmitt
Dave Durden
John Maxwell
Rick Dumont
Marius Kusch
Alyssa Marsh
Pam Swander
Summer Sanders
Michael Andrew
Richard Quick
Jimi Flowers
Dorsey Tierney-Walker
Kim Brackin
Bo Jackson
John Hargis
Dave Denniston
Jack Johnson
Action Items From the Hosts
Kelly: To take some quiet moments and think about what I can do to be better.
Maria: Be open to bringing people in to help grow my business and infuse it with new project ideas.
Quote of the Week "The Culture is the centerpiece. You'd rather have a good culture than a good immediate result because culture will cause the result to repeat". --David Marsh
Have something you want to share with us? Email it to 4championsmojo@gmail.com.
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Do you feel like you never have enough time? We could all use some help with time management and that’s what this episode is all about as hosts Kelly Palace and Maria Parker share five key points that will help you be more productive and make time for more of the things you love doing.
Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion on's Mojo is also on Apple Podcasts, Spotify and Google Play.
More About Time Management
Make the most of your time with these 5 pillars of time management:
-
Prioritize the toughest thing on your to-do list first
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Eating the frog - Make sure you are doing what is most important first
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Eliminate distractions in order to focus
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Deep thinking - a skill that many are missing now
- We are 40% faster in productivity when we aren't interrupted
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TIP - Set time blocks for focused work
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Put it on the schedule
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Use shared calendars with those that need to know
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Put fun things on the schedule too
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Just say no
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Know your priorities so you can focus on them
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Delegate - It's a boss skill
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Ask other people to handle tasks they can do for you, so you can focus on the important ones.
Episode Topics and Mentions
Time management
Deep thinking
Priorities
Google Calendar
Scheduling
NC State
Trish Blackwell
Buffer of time
Japanese culture
Delegation
Upwork.com
Dave Jackson - The School of Podcasting
The Podcast Review Show
Action Items From the Hosts
Maria: Figure out what to delegate - and take the time to do it.
Kelly: Say no to yourself and don’t look for things to do that are not on your priority list.
Quote of the Week:
“It is not enough to be busy. So are the ants. The question is: What are we busy about?” -- Henry David Thoreau
Have something you want to share with us? Email it to 4championsmojo@gmail.com.
Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page.
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How do you stay strong in the face of adversity - and how do you do it with tenacity and grace? US swimmer Madisyn Cox joins the podcast to talk about overcoming a major career setback to continue to do the sport she loves -- swimming. Cox discusses how time management and tapping into her life’s support system has aided her success so far. She shares her goals for the future, including training to qualify for the 2020 Olympics and applying for medical schools.
“Even in tough times, you still go in, you put your head down, you put in the work,” Cox said, when giving advice for cultivating a champion’s mindset.
Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion on's Mojo is also on Apple Podcasts, Spotify and Google Play.
More About Madisyn Cox
Madisyn Cox is a top US Swimmer who had a stellar NCAA career at the University of Texas where she was a 10-time All-American and was named the 2015 Big 12 Conference Swimmer of the Year. Cox won a gold medal at the 2017 World Championships as part of the US 4 x 200 free relay and earned an individual bronze medal in the 200 IM. Cox finished just two spots out of making the 2016 Olympic Team in the 200 and 400 IM. She was recently ranked #1 in the world and is currently ranked #1 in the US in the 200 IM. She’s also currently on a fantastic run at the TYR Pro Swim Series.
Episode Topics and Mentions
University of Texas
Stanford University
University of South Carolina
TYR Pro Swim Series
Swimming
Having a present mindset
West Texas
Trey Hayes
Carol Capitani
Eddie Reese
The color Red
“Win Practice”
Medical school
Swim coaching
Time management
Action Items From the Hosts
Maria: Time management. Prioritize your tasks on our to-do list by putting the most important in the top 3.
Kelly: If you have something overwhelming, think of who else might be going through something and who you can help.
Quote of the Week:
“Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved.” - Helen Keller
Have something you want to share with us? Email it to 4championsmojo@gmail.com.
Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page.
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Do want to perform like a Champion in your everyday life? Then routines are a must for success. Kelly and Maria discuss the many benefits that having routines provide, including improving our Mental Health. They also talk about some of the most popular routines for success, what routines they use and they even profile some interesting routines of Champions from various walks of life. Tune in and grab some power for your day! Listen here. Routines, which might also be referred to as rituals, habits or practices are something that champions most definitely use and so do business leaders, great parents and other successful people across the board! Routines may not initially sound like they are game changers but they can elevate performance in all areas of life and even improve mental health. Hosts Kelly Palace and Maria Parker share five of their own routines and others that famous people implement for success.
Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion on's Mojo is also on Apple Podcasts, Spotify and Google Play.
More About Routines
Routines can improve mental and physical health. Some of the benefits include that routines:
Make us more efficient Reduce our need to plan Reduce stress Create structure in our lives Save time, our most valuable resource Instill good habits Break bad habits Help us become more proficient Help us get the most important tasks done Read more on the health benefits of routine from Northwestern Medicine: https://www.nm.org/healthbeat/healthy-tips/health-benefits-of-having-a-routine
Episode Topics and Mentions
Mental health
Stress reduction
Intermittent fasting
Sleep routine
Sleep hygiene
Exercise routine
Athletic routine
Discomfort challenge
Choice theory
Parenting
Win the morning
Bible study
Gratitude journal
Meditation
Michael Phelps
Oprah Winfrey
Tony Robbins
Jerry Seinfeld
Tom Bilyeu
Zig Ziglar
The Morning Four podcast
Cruzbike
Action Items From the Hosts
Maria: Implement cues to stay in routine, like setting out your shoes if you plan to go for an evening walk. Be flexible with the best ways to implement new routines so that they bring joy.
Kelly: Establish routines but realize that sometimes you’ll need a break. Don’t take routines to the extreme so that they feel like a prison.
Quote of the Week:
“You'll never change your life until you change something you do daily. The secret of your success is found in your daily routines." -- John C. Maxwell
Have something you want to share with us? Email it to 4championsmojo@gmail.com.
Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page.
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This episode talks about something that affects all of us, every day, and that is the food that we eat, or don’t eat. You’ll learn about two of today’s most promising and popular newer eating regimens - the ketogenic diet and intermittent fasting. Hosts Kelly Parker and Maria Parker share their positive personal experiences with both diets (Kelly follows intermittent fasting, Maria follows ketogenic, or keto, eating).
Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion on's Mojo is also on Apple Podcasts, Spotify and Google Play.
More About The Ketogenic Diet
Followers of a ketogenic diet eat a high fat, moderate protein, and very low carbohydrate diet. Followers drastically reduce carbohydrate intake and replace those calories with fat. After an adjustment period, the reduction in carbohydrates cause the body to go into a metabolic state called ketosis. When in ketosis the body burns fat for energy much more efficiently. The diet also can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits The diet typically includes plenty of fats from nuts, dairy and healthy oils. Host Maria Parker bases her meals on fibrous vegetables first, with lots of fat and moderate amounts of protein.
Read More About Ketogenic Diet:
Benefits of Keto Diet:
- https://www.rd.com/health/healthy-eating/benefits-keto-diet/
- https://www.drperlmutter.com/5-benefits-of-a-ketogenic-diet-weight-loss-beyond/
Keto and Acne:
https://www.dietdoctor.com/low-carb/benefits/acne
How to get started:
https://www.dietdoctor.com/low-carb/keto
More About Intermittent Fasting
Followers of intermittent fasting, or IMF, pick a core window of time to eat and then fast the rest of the time. The most recommended time frame is 16/8, or 16 hours of fasting and 8 hours of eating. If your goal is weight loss, IMF has been shown to help decrease body fat percentage while preserving lean muscle mass, especially when following the 16/8 method of fasting. If you want to enhance your performance while burning more fat, working out in a fasted state can help. Research shows IMF can also help regulate blood sugar levels, improving insulin sensitivity. This can help with weight loss and be beneficial for diabetes management. Many diseases can be linked back to chronic inflammation. IMF can help bring down overall levels of inflammation. Anti-aging cellular autophagy, or the process which your body cleans up dead cells and repairs damaged cells, is boosted with IMF.
Read more about Intermittent Fasting:
Harvard Medical School:
https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156
Beginner’s Guide to IMF:
https://jamesclear.com/the-beginners-guide-to-intermi
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What does it take to have a winning perspective? The University of Louisville head combined swim coach Arthur Albiero joins Champion’s Mojo to talk about his successful men and women’s swim programs and how winning is about more than recognition for an accomplishment.
“Winning is not just standing at the top of the podium… it’s overcoming adversity or something perceived negative in your life,” Albiero said in his poolside interview with host Kelly Palace. “It’s digging deeper… if things don’t go your way, reinvent yourself.”
Albiero talks about his 16 seasons at the University of Louisville and what it took to build a winning culture. He also discusses his family dynamic now that his son Nick Albiero is swimming at college, and potentially Olympic, levels.
Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion on's Mojo is also on Apple Podcasts, Spotify and Google Play.
More About Arthur Albiero
Arthur Albiero has coached the men and women swim programs at the University of Louisville for 16 years and has been named ACC Coach of the Year. A Brazilian by birth and holding dual American citizenship, Albiero was named to the USA National Team’s coach staff for the 2016 Olympic Games in Rio. This past season, the women’s team placed 4th in the NCAA and the men’s team placed 5th, making Albiero the only combined coach with both teams in the top 5. He resides in Louisville with his wife Amy Albiero who is club swim coach and his three children.
Episode Topics and Mentions
Lessons from failure
Taking a risk
University of Louisville
Oakland University
Swimming
Swim School
Jim Steen
Kenyon College
TYR ProSwim Series
Mallory Comerford
Kelsi Worrell Dhalia
Nick Albiero
Amy Albiero
Tom Jurich
Cruzbike
Recumbent bikes
Action Items From the Hosts
Maria: If you have a goal, write it down. Tell someone for accountability.
Kelly: Write down your “why” for your goal -- see if it resonates and ignites passion.
Quote of the Week: “Triumph and disaster are both imposters” – Rudyard Kipling
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Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page.
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Are you looking to up your game in mental toughness? Dan Plesac shares his personal champion’s mentality, including how to use the “mental toughness, extra effort” mindset.
Plesac, who has recently taken up swimming, talks with hosts Kelly Palace and Maria Parker about how the sport has taught him mental and physical determination.
“Swimming is a lot more difficult than I thought it was because there is so much alone time,” Plesac says in the interview. “You have to be very disciplined at it.”
Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion on's Mojo is also on Apple Podcasts, Spotify and Google Play.
More About Dan Plesac
Dan Plesac is a record-holding Major League Baseball player and three-time All Star, where he spent 18 seasons as a pitcher, spending time with six different teams, including the Milwaukee Brewers. In his 18 year career, he was never on the disabled list and never had surgery. He is the leader for the Brewers in appearances, saves and earned-run average, playing in 1,064 games total in his career.
Episode Topics and Mentions
MTXE - Mental Toughness Extra Effort
Wichita State
Swimming
Golf
Milwaukee Brewers
Major League Baseball
MLB TV
Beginning swimmer
Pitcher
Michael Jordan
Michael Phelps
Don Mattingly
Cal Ripken Jr.
Dave Winfield
Ken Griffey Sr.
Bill Wegman
Larry Haney
Rick Cerone
Andre Thornton
Cecil Fielder
Joe Orsulak
Mickey Tettleton
Pete Bodavich
Justin Verlander
Yankee Stadium
Chicago White Sox
Gary, Indiana
NC State
Sense of humor
Action Items From the Hosts
Maria: Implement a routine to do before starting anything -- including work.
Kelly: Add some humor to things that tie you in a knot. Instead of getting frustrated, look for the funny side.
Quote of the Week: “If you’re going through Hell, keep going.” – Winston Churchill
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Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page.
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Insecurity Detox
Want to get rid of insecurities and feel empowered? Confidence Coach, author and top podcaster Trish Blackwell joins hosts Kelly Palace and Maria Parker to talk about ways to get rid of insecurity and feel empowered. Trish Blackwell shares her own journey of self discovery after overcoming an eating disorder and lack of self confidence. Blackwell talks about how anyone can have a champion’s mindset through steps like prioritizing personal growth, quieting their minds and then showing up.
Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion on's Mojo is also on Apple Podcasts, Spotify and Google Play.
More About Trish Blackwell
Trish Blackwell is the leading Confidence Coach in the personal development space with a specialized niche within the Fitness Industry. Blackwell is particularly passionate about bringing hope to those who struggle with negative body image, eating disorders, or confidence issues. She is a personal trainer, author, podcaster, and app publisher, She is also featured on the nationally syndicated radio show, Keep the Faith. Blackwell’s newest book, Insecurity Detox: A Breakout Plan to Rejuvenate Your Body, Mind, and Spirit was released by Howard / Simon & Schuster in 2016. Learn more at TrishBlackwell.com.
Episode Topics and Mentions
Runner
Swimmer
Surfer
Snowboarder
Triathlons
Ironman
USA World Championship Team, Duathlon
Davidson College
Self esteem
Confidence coaching
Physical therapy
College swimming
Crisis of confidence in women
Self-doubt
Journaling
Going technology free
Decision fatigue
Podcasting
Action Items From the Hosts
Maria: Quiet your mind. Making time for that quiet time in your life is just as important as making time to exercise.
Kelly: Wear your pajamas to the grocery store (or do whatever thing that shows that you just don’t care what people think of you).
Quote of the Week: “Perfectionism is not the same thing as striving to be our best. Perfectionism is not about healthy achievement and growth. It’s a shield from being your true self.” -- Brené Brown
Have something you want to share with us? Email it to 4championsmojo@gmail.com.
Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page.
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Rowdy Gaines is the feature of this episode’s Road Trip Segment where he speaks with host Kelly Palace about the role that enthusiasm has played in his success in the pool and in life. He credits his father’s big personality and his four daughters for feeding his enthusiasm in life, as well as a genuine love for swimming. He says the keys to his success in swimming and life are a sense of responsibility, dedication to the sport or career, teamwork and taking risks.
Kelly Palace and co-host Maria Parker also share their own stories about how enthusiasm can make or break a goal and the experience.
Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion on's Mojo is also on Apple Podcasts, Spotify and Google Play.
More About Rowdy Gaines
Rowdy Gaines is a three-time Olympic gold medalist in swimming and holds 12 U.S. national championships. In 2015, he was recognized with the USA Swimming Award, the most prestigious award one can receive for contributions to the sport. He is an avid lifelong swimmer and an outspoken US Masters swimmer who hosts the Rowdy Gaines classic meet in Orlando each year. He is in the International Swimming Hall of Fame and the U.S. Olympic Hall of Fame. Gaines has served as a swimming analyst for ESPN and NBA Sports for swimming for the past seven summer Olympics.
Episode Topics and Mentions
US Masters Swimming
Michael Phelps
Summer Sanders
Angel Martino
Katie Ledecky
Missy Franklin
Molly Hannis
Nathan Adrian
Cody Miller
Michael Andrew
Peter Andrew
Eddie Reese
Richard Quick
Tina Andrew
Kaitlin Sandeno
Mark Spitz
Tiger Woods
Serena Williams
Game of Thrones
Grandchildren
Idaho
Florida
Hawaii
Indiana University
YMCA
NBC Sports
ESPN
Summer Olympics
“Rowdy Rising”
NCAA Swimming
International Swimming Hall of Fame
U.S. Olympic Hall of Fame
Pro Swim Series
International Swimming League
Backstroke flags
Underwaters - the “fifth stroke”
Swimming lessons
Action Items From the Hosts
Maria: If you don’t feel passionate about something, pick something to start aiming to achieve and then move in that direction.
Kelly: Find a “why” for your enthusiasm and focus on what value you are bringing to the table. Take one step at a time.
Quote of the Week:
“Success consists of going from failure to failure without losing enthusiasm.” - Winston Churchill
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Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page.
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Imperfect Life
On today’s episode, Kelly Palace and Maria Parker interview Olympian Summer Sanders about her life after athletics, discussing what she is doing as a businesswoman, wife and mother of two. Sanders calls in to the show from her home in Spain where she is living for a year with her family as a way to purposefully retreat from the busyness of modern family life.
Sanders talks about embracing the imperfect moments in life and letting yourself experience them. She discusses her own parents and how their influences made her who she is and how they continue to inspire her own intentional parenting practices.
Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion on's Mojo is also on Apple Podcasts, Spotify and Google Play.
More About Summer Sanders
Summer Sanders is a gold-medal winning Olympic swimmer who is also a sports commentator, reporter, television show host and actor. Sanders won back-to-back NCAA Swimmer of the Year awards in only two years as a collegiate swimmer. She won two gold medals at the 1992 Olympic Games (one in 200m butterfly and one in the 4 × 100m medley relay), as well as a silver medal (200m IM) and a bronze (400m IM).
Since her Olympic-swimming days, Sanders has continued to make a name for herself as a sports commentator, actor and author of the 1999 book “Champions Are Raised, Not Born: How My Parents Made Me A Success.” She is a current panelist on CBS Sports’ “We Need to Talk” the first-ever nationally televised all female weekly sports talk show and has her own blog and website at SummerSanders.co.
Episode Topics and Mentions
CBS Sports
We Need to Talk
Good Morning America
The Today Show
MTV
Stanford University
NCAA
Sardinero Beach, Santander, Cantabria, Spain
Surfing
Intentional Parenting
Divorce
Mentorship for Women
Action Items From the Hosts
Maria: Take time to be in the moment, especially in your relationships. Do not just rush from one activity to the next. Embrace imperfection in life with joy.
Kelly: Pay attention to things that happen that aren’t planned because they may be the new plan. Remember that champions really show up and are honest about what they are doing 100 percent of the time.
Quote of the Week:
“One of the basic rules of the universe is that nothing is perfect. Perfection simply doesn’t exist. Without imperfection, neither you nor I would exist.” -- Stephen Hawking
Have something you want to share with us? Email it to 4championsmojo@gmail.com.
Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page.
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Big-Hearted Swimming
On today’s episode, Kelly Palace shares her interview with distance swimmer Zane Grothe that she conducted at the recent Pro Swim Series event in Bloomington, Ind. Grothe talks about how watching himself on video improves his technique and how other swimmers like Michael Phelps, Michael Andrew and Caeleb Dressel inspire him.
Grothe talks about how pushing himself to do his best in the pool has helped him succeed in other areas of life too. He shares a typical training week and what his diet entails with listeners -- and explains the “why” behind his mohawk hairstyle.
Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion on's Mojo is also on iTunes, Spotify and Google Play.
More About Zane Grothe
Zane Grothe is a freestyle swimmer who shines in distance and mid-distance events. He broke the American and U.S. Open records in the 500 yard and 1650 yard freestyle events at the 2017 USA Winter National Championships and is training for a chance to compete on the USA Olympics Swim Team for 2020. Grothe holds a Bachelor of Arts degree in Aerospace Engineering and said he hopes to one day work for a space-focused company, like SpaceX or Boeing.
Episode Topics and Mentions
Kurt Cady
Caeleb Dressel
Michael Phelps
Michael Andrew
Niki Nolte
Indiana University
Auburn University
Florida State University
Pro Swim Series
2020 Summer Olympics
Aerospace Engineering
SpaceX
Boeing
Livestrong Foundation
TEAM NEGU
Love Your Melon Foundation
Thyroid Cancer
Childhood Cancer
Mohawks
Pickleball
Action Items From the Hosts
Maria: Challenge yourself to deal with pain - how much pain can I manage? Pain isn’t a bad thing. Move through pain to become more mentally strong.
Kelly: Inventory whatever you are working on in your life and identify your strengths and weaknesses and then decide to work on your weaknesses.
Quote of the Week: “The seat of knowledge is in the head, of wisdom, in the heart." -- William Hazlitt
Have something you want to share with us? Email it to 4championsmojo@gmail.com.
Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page.
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The pressure to succeed can feel overwhelming for athletes or anyone preparing for something that means a lot. Conquering performance anxiety takes the right mindset and building up confidence in tangible ways. Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion on's Mojo is also on iTunes, Spotify and Google Play.
5 Tenets to Combat Performance Anxiety 1. Practice, practice, practice - If you've done your preparation, you know you are ready and it can give you confidence. 2. Create a pre-performance routine - Have a set routine before a performance. 3. Stay in your lane - Focus on your own performance, not what others are doing. 4. Use adrenaline for fuel - Use caffeine as an ergogenic. 5. Add a "so" to your "what ifs?" - Visualization is key.
Action Items from the Hosts Kelly: Think about something coming up and give yourself a “So what?” so that the event is not so scary. Maria: Focus on the process and focus on what you are doing -- not what others are doing. Do what you do and enjoy it in the moment. Episode Mentions
Pickleball
Quote of the Week
“There is no strong performance without a little fanaticism in the performer.” -Ralph Waldo Emerson Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page.
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Ray Looze is the head men's and women's coach at Indiana University and has seen success as a swimmer and a coach. On this episode, he talks to Kelly Palace and Maria Parker about how his drive as a coach may be motivated by his own unfinished business. Photo credit: SwimmingWorld.com Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion on's Mojo is also on iTunes, Spotify and Google Play.
More about Ray Looze Looze was on the USA 2016 Olympic team staff and coached seven 2016 Olympians, including Cody Miller and Lilly King. In 2016, he was named Big 10 Coach of the Year. Looze is also a former USA national-team swimmer and a medalist at the 1991 Pan American Games. He swam for the USC Trojans in college. "Coaching is the hardest thing I've ever done - and it isn't even close," Ray Looze said in this podcast interview. Episode Mentions
Swimmers: Lilly King, Cody Miller, Blake Pieroni, Zane Grothe
Coaches: Teri McKeever, Jonty Skinner, Eddie Reese
Action Items from the Hosts
Maria - Consider yourself a professional in whatever you do.
Kelly - Rip off the Band-Aid and do something you've been scared to do.
Quote of the Week
"Life is not simply a series of exciting new ventures. The future is not always a whole new ball game. There tends to be unfinished business. One trails all sorts of things around with them, things that simply won't be gotten rid of." -- Anita Brookner
(Anita Brookner was an English award-winning novelist and art historian. She was Slade Professor of Fine Art at the University of Cambridge from 1967 to 1968 and was the first woman to hold this visiting professorship. She was awarded the 1984 Man Booker Prize for her novel Hotel du Lac.) Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page.
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Nothing teaches you about pain and suffering better than endurance athletics. Hosts Kelly Palace and Maria Parker are both top endurance athletes and share with listeners some of their mojo for dealing with pain and suffering, in both sports and life. Both hosts share personal stories designed to motivate, inspire and educate you.
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More About Managing Pain and Suffering
The right mindset has been scientifically connected to better management of pain and suffering.
Check out this article in Psychology Today by Toni Bernhard J.D. on how mindfulness can help with physical suffering:
https://www.psychologytoday.com/us/blog/turning-straw-gold/201104/how-mindfulness-can-help-physical-suffering
Action Items from the Hosts
Maria: Find a way to tell a story that is helpful and positive during pain and suffering. Try to tell a story that is authentic and true.
Kelly: Be prepared. Life can have painful experiences and you need to be ready. Think ahead for that go-to person or practice that help comforts you.
Quote of the week: “As much as we would like to avoid pain and suffering, they are some of life's best teachers.” --William E. K. Parker
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Listen in as Kelly Palace and Maria Parker interview legendary swim coach Mark Bernardino, the current associate head coach at NC State University. Bernardino discusses achieving excellence in his own life and with his swimmers from the over 40 years of coaching champions. He discusses what he thinks makes a champion and tells some fantastic stories to motivate listeners.
Photo credit: SwimmingWorld.com
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More About Mark Bernardino
Mark Bernardino came to prominence in the swimming community as the head swimming coach at the University of Virginia for 30 years. He went on to serve as an assistant coach at the University of South Carolina and is now associate head coach at NC State. In total, Bernardino has coached more than 40 years in Division I, with 27 ACC championships under his belt. Since 1996, he has put a swimmer on every Olympic team.
More Items Discussed on the Show
Read more about Fran Crippen, a swimmer for Bernardino that died at the age of 26 in an open water swimming race: http://www.espn.com/olympics/swimming/news/story?id=5718372
Bernardino’s “Law of the 8 Es”: Effort, Emotion, Energy, Enthusiasm, Excitement, Execution and Encouragement = Excellence (do all of those things at the highest level possible and you'll find excellence).
Action Items from the Hosts
Maria - To prepare mentally for excellence, change the last thought of the day to something you are happy about.
Kelly - Part of achieving the 8 Es is to find someone who has a positive voice to bring enthusiasm and excitement.
Quote of the week: "We're not born mentally or physically tough, those are acquired traits and if you’re willing to work hard to develop those traits, chances are you'll become better than you ever thought you could become." --Swim Coach Mark Bernardino
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This week’s episode is all about the importance of getting out there and moving and how to incorporate movement into everyday life for better health, improved cognition and elevated mood. Kelly and Maria discuss how important moving is and the difference between movement and exercise. You'll hear Kelly's amazing story of running out of New York City on September 11, 2001 and how Maria got her start as an adult athlete.
More information on movement
Americans simply do not move enough. In total, Americans are sitting an average of 13 hours per day, according to a survey from Research Now, prompting experts to declare that “sitting is the new smoking.” Not everyone has the desire to get out and exercise, but everyone should be prioritizing movement in their daily routines.
More information on the dangers of sitting:
https://www.cnn.com/2017/09/11/health/sitting-increases-risk-of-death-study/index.html
Action Items from the Hosts
Kelly: Buy an Air Desk / Floating Desk to use with a recumbent bike and move your legs while working on a computer, laptop or phone. If you don’t want to spend the money for the setup, find a countertop that is bar height or stack some books on a desk or table until you can stand to work at your screen.
Maria: Set a timer for 45 minutes and when that ends, get up and do something physical either outside, or right there in your home or office. Reset the timer when you are done. The timer is a reminder to get up and move.
Quote of the Week: "Sitting is more dangerous than smoking, kills more people than HIV, and is more treacherous than parachuting. We are sitting ourselves to death." -- James Levine, a professor of medicine at the Mayo Clinic
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On today’s episode, Kelly Palace and Maria Parker interview Braden Holloway, NC State’s head coach for both men’s and women’s swimming. Holloway shares some of his strategic steps to success, including how he values being a mentor to his team members. Holloway talks about taking the NC State swimming teams from a “lull” to championship seasons and the progression over the last 8 years of his coaching tenure.
Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion on's Mojo is also on iTunes, Spotify and Google Play.
More About Braden Holloway
Braden Holloway is coaching his 8th season in 2019 at NC State for both the men’s and women’s teams. He has been named the ACC Men’s Swimming Coach of the Year six times in the past seven years and was named the ACC Women’s Swimming Coach of the Year in 2017. His swimmers hold multiple individual and relay records and NCAA championship wins.
Action Items From the Hosts
Maria: Reach out to someone you interact with personally or in business who you do not have a great relationship with -- and “think outside the box” on ways to improve that connection and build trust in the relationship.
Kelly: Find one thing in your life that is not authentic and get rid of it or find a way to infuse your own authenticity into it so you feel comfortable and confident.
Quote of the Week: “Be yourself, everyone else is taken.” Oscar Wilde
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On today’s episode, Kelly Palace and Maria Parker talk about achieving big things with small, actionable steps. Kelly shares her breast cancer experience and how the task of emptying her parents’ home to send her father to assisted living, before her mother passed away, was overwhelming but she approached both with baby steps along the way. Maria talks about competing in the Race Across America bike race. She had to have a “baby steps” mentality to succeed and tells her mailboxes story.
Embracing the grace is another tactic the hosts discuss that can be a useful tool in reaching goals and overcoming challenges.
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The Race Across America (RAAM) is an iconic bike race that stretches over 3000 miles from California to Maryland. Along the way, cyclists pass through historic landmarks while also traveling through deserts and mountain ranges. Maria Parker owns the 50-59 Recumbent course record, completing the journey in 11 days, 20 hours and 54 minutes in 2013. She was also named the Female Rookie of the Year in 2013.
Action Items From the Hosts
Maria: Think to yourself “What is the very next thing that I should do/can do – and then do it – and celebrate it.”
Kelly: Write down what would give you a victory. Put one achievable goal a day for three days.
Quote of the Week: “Great things are not done by impulse, but by a series of small things brought together.” - Vincent Van Gogh
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Kelly and Maria talk to Ginny King, mother of superstar gold medal swimmer Lilly King, Olympic champion, world champion and the greatest NCAA breaststroker of all time. Ginny shares her insight into how her daughter became the confident, outspoken, strong athlete she is today.
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Ginny talks about who she is outside being “Lilly’s Mom,” including that she has been a public school teacher for 26 years and teaches engineering and robotics at an urban middle school in Evansville, Indiana. She also coaches swimming to middle to high school students. She was a swimmer in college, with two years at Eastern Kentucky then transferred to Illinois State. Ginny and husband Mark have been married for almost 30 years. Mark is a teacher and coach as well. Ginny reveals that everyone in the King family, including son Alex (swimming at the University of Michigan), are athletes.
There is some real wisdom in how the Kings parented their kids to having a balanced and intentional progression of their activities both in and out of the competition pool. This episode also has great discussion on Lilly’s college selection, professional career and friendship with Cody Miller, fellow Olympic medalist breastroker.
More on Lilly King: Lilly King is an American swimmer who won the gold medal in the 100 meter breaststroke at the 2016 Summer Olympics. She also won a gold medal in the women's 4 × 100 m medley relay, in which she swam the breaststroke leg. She is the current world record holder in 100M and 50M breaststroke. Lilly grew up in Evansville, Indiana and is a current student at Indiana University.
Quote of the week: “There is no such thing as a perfect parent. So just be a real one.” – Sue Atkins
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Today Kelly and Maria talk about the importance of rest and relaxation, especially for high achievers. If you have a hard time relaxing, trouble sleeping, don’t know when to quit or just need an excuse for some R&R you’re going to want to tune in. Of course we all know that champions are famous for their hard work, but this episode looks at the flip side of hard work.
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Helpful information mentioned in the show:
Kelly Palace shares seven scientifically backed benefits of relaxing, including the fact that relaxing:
- Reduces muscle tension and chronic pain
- Improves concentration
- Improves your mood
- Boosts your immune system
- Lowers blood pressure
- Helps you sleep better
- Gives you more energy
Kelly and Maria also talk about the difference between Athletic Season Vs. Life’s Seasons. Sleep hygiene and visualization are also covered in the episode.
“Quote of the week: Your mind will answer most questions if you relax and wait for the answer.” -
-- William Burroughs
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Today Kelly and Maria talk with a high-performing elite team, the Andrew family, featuring world champion Michael Andrew and his dad/coach Peter Andrew in Encinitas, CA. What Michael has accomplished at such a young age is beyond impressive. At only 19, he has already been an international sensation, winning a World Championship, multiple Junior World Titles and Junior World records, breaking over 100 age-group records and he just keeps getting faster. Recently, Michael is dominating the TYR Pro Swim Series and has won four national titles at the US Nationals last summer which qualified him in four individual events at this summer’s upcoming World Championships. “Team Andrew” has done this using a unique training method called Ultra Short Race Pace Training (USRPT).
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On this episode, swimming phenomenon Michael Andrew and his coach-father Peter Andrew share insights to their success that include an unusual training method and an unwavering faith. Hosts Kelly Palace and Maria Parker delve into what makes the Andrew family and larger support group tick and what lies ahead for the 20-year-old swimming phenom.
Helpful information mentioned in the show:
USRPT: Michael Andrew uses the USRPT training method, which stands for “Ultra Short Race Pace Training” and is based on the idea that training at a higher intensity translate to improved performance.
Dr. Brent Rushall, a professor emeritus at San Diego State University, is the man behind the race-pace training methodologies (USRPT) that Michael Andrew uses to train under his coach and father, Peter Andrew.
International Swim League: The International Swimming League (ISL) will debut in October as the first professional sports league for elite swimming. It will host a series of competitions in the U.S. and Europe. Tina Andrew, mother of Michael and wife to Peter, was recently named the General Manager of one of four of the professional teams, the New York Breakers.
Team building advice: Hosts Kelly Palace and Maria Palace share insights on successful team building, including the following components: Love, Service, Communication and Trust.
Here are the four steps to building a team that they share:
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Be clear on what you want, with specific goals.
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Write out your dream team of a support system (evaluating what you already have).
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Coach/Mentor, someone that has done it
- Motivator, someone that wants you to succeed
- Divergent supporter(s), someone that has skills you lack
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Co-player, someone that will work with you or has the same goal
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Motivate your team to be invested in the goal or be invested in their goals.
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Celebrate small and big successes with the team.
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Subscribe to the Champion's Mojo podcast on iTunes, Spotify and Google Play. Leave us a review, too!
Innovation is part of a champion’s mindset.
In this episode, hosts Kelly Palace and Maria Parker speak with Mel Stewart, co-founder of SwimSwam, the hub for swimming information. Stewart, better known as “Gold Medal Mel”, won three Olympic medals at the 1992 Games before moving on to a career in media.
Stewart talks about the “Dean Farris effect” and the phenomenon he’s become on SwimSwam.
Quote of the Week: “Innovation will get traction only if it helps people get something they’re already doing in their lives, done better”. -- Clayton M. Christensen
Take a look at the questions asked of Mel on this episode:
Q: How did you get into swimming?
Q: How did you first feel about swimming?
Q: Do you have any stories about identifying as a swimmer in those early days?
Q: How did the nickname Gold Medal Mel begin?
Q: What role do you think the positive of connotation, of being called Gold Medal Mel as a child, actually had in your becoming an Olympic Gold Medalist?
Q:“Let’s jump to SwimSwam, the cutting edge, online-everything-Swimming News website site that has taken the world by storm. Tell us about SwimSwam….”
Q: So Mel, you were truly one of the Pioneers of being a Professional Swimmer, Celebrity Swimmer role model. What other media connections helped in giving you a firm foundation for Co-Founding SwimSwam?
Q: How did the concept of moving into the internet world with SwimSwam come about and did you worry about competition?
Q: What advice would you give to those starting up a business?
Q What were some of the immediate areas of operations that Swim Swam needed to launch and who filled those key positions?
Q: Is this a full time endeavor for you?
Q: I love that, Swimming Never sleeps, can you dig deeper on that?
Q: What is your daily schedule like?
Q: What do you do to relax and de-stress?
Q: What skills can you say you took from your athletic career and applied to being a very successful businessman?
Q: What are your thoughts on mindset?
Q: What keeps Mel Stewart going to the next great accomplishment?
Q: Talk to me about your passion?
Q: What legacy do you want to leave?
Q: What do you think people need to be doing to be a champion in their own lives?
Q: What is going on with the Dean Farris phenomenon on SwimSwam?
Q: Do you think that all of the positive energy SwimSwam commenters give to Dean Farris might have helped his success?
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What makes one person persevere through challenges, while another succumbs to them? The character trait of grit is only partially inherent; people can develop the grit they need to flourish in difficulties with the right mindset.
In this episode, hosts Kelly Palace and Maria Parker speak with best-selling author about her latest book GETTING GRIT and how we can get grittier. You’ll love to hear great advice from Caroline Adams Miller, who is one of the world’s leading experts on the science behind successful goal setting and the use of "good grit" to achieve hard things. For more than 30 years, she’s been sharing her research-backed, actionable strategies to help people cultivate more grit and dig deeper to clarify and achieve their toughest goals.
Caroline breaks down the idea of grit into several types:
Good grit: This is the type of grit that is authentic, and that awes or inspires others.
Bad grit: Also referred to as "stupid" or "stubborn" grit, this type happens when the individual pursues personal goals at all costs.
Selfie grit: The need to tell everyone about the difficult things the individual is accomplishing.
Faux grit: People who want the recognition of doing accomplishment without actually doing the hard work.
Hear Caroline speak in person at the upcoming event: Creating Your Best Life --
How to Pursue Meaningful Goals and Live with No Regrets on April 26 to 29 at the Kripalu Center for Yoga and Health in Stockton, Massachusetts. Learn more here.
Quote of the Week: "People with grit are renowned for setting hard—some would say unrealistic—goals. Because people with grit don’t go for easy, low-hanging fruit and have to work persistently for a long time to see success, their pursuit of tough goals, and often their success in achieving them, is what inspires other people to step out of their comfort zone, too." - Caroline Adams Miller
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Regaining athletic form after illness or injury takes a mental toll as well as physical.
1988 Olympic medalist Mitzi Kremer joins the show and talks with hosts Kelly Palace and Maria Parker about her own health setbacks and how they've strengthened her resolve as an athlete.
Check out the youth swimming organization Mitzi mentions: Blaze Sports.
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The Champion's Mojo podcast introduces its first guest interview, with US Open Water National Team Member and 2019 5K World Championships Bronze Medalist Hannah Moore.
Moore talks about how a failure in her own swimming career led to a big success.
Hosts Kelly Palace and Maria Parker reiterate that failure happens -- but the lessons from it build champions.
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The Champion's Mojo podcast is back and this episode is all about strengthening your own confidence.
Hosts Kelly Palace and Maria Parker share stories about overcoming difficulties to gain greater confidence and talk about the role preparation and a positive attitude play in championing confidence.
Confidence is truly a mindset.
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Welcome to Champion's Mojo, a podcast designed to inspire, motivate and educate you on your path to becoming the champion of your own life.
In the debut episode, meet hosts Kelly Palace and Maria Parker and learn about how some of their most difficult obstacles led them, ultimately, to a greater purpose.
Learn more about Kelly's charity International Topical Steroid Addiction Network.
Learn more about Maria's charity 3000 Miles to a Cure:
Have something you want to share with us?
Email it to 4championsmojo@gmail.com.
Keep up with the show by visiting ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page.
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