Champions Mojo for Masters Swimmers

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.

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 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

1. 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.
2. Take responsibility for your own life -- ask questions, stand up. Do not just follow the rules or routine set in front of you.

Kelly

1. You can be a leader as either an extrovert or introvert and lead with your own character strengths.
2. 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. 

“We all experience setbacks. It’s such a natural part of achievement.” -- Matt Biondi

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.

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

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.

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

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

1. Start a cell phone/digital media fast.  
2. Use an app, like Checky, that tells you how much time you are spending on your phone.
3. Set realistic limits.
4. Do real stuff (work/exercise/fun outdoors) before you check your cell phone, news, social media.
5. Turn off notifications, especially audible ones.
6. Put your phone on silent before meals.
7. Keep your phone in your bedroom or turn it off or put it on silent.
8. Don’t check your phone or social a couple of hours before bed.
9. Remember that withdrawal is a real thing and be prepared for it.
10. Tell people you are trying to get over your social media/news addiction.

"The opportunity to step away from everything and take a break is something that shouldn't be squandered." -- Harper Reed

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.

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

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. 

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 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

Maria 

1. If you have a big goal, and don’t quite make it, you should feel good about what you accomplished.
2. Verbalize your negative thoughts and identify them. Do not internalize them.

Kelly 

1. Don’t compare yourself to others. By doing that, you take your eye off your own goal.
2. Having discipline for the little things is just as important as having discipline for the big things.

“Don’t compare yourself to others. Realize that everyone’s path is different.” -- Ashley Twichell

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.

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

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.

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

Courtney Shealy Hart

Anxiety

Calendars

Organized closets

Calend.ly

Priorities

Genevieve Parker Hill 

Google’s Keep app

RISE Athlete Mentoring

Tips to Stay Organized

1. If it takes less than five minutes, AND it’s important to you, then do it right away.
2. Put systems in place to stay organized so you can free your mind for other things.
3. Find a place for everything and always put it there -- so you always know where to find everything.
4. Don’t trust your memory. Use calendars and lists so you can trust in them to keep you organized.
5. Streamline and sync calendars and schedules so everyone involved can see them.
6. Ensure that you have clear spaces, physically and in your time, so you have space to be calm and think creatively. 
7. 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?
8. Helicopter up to make sure your actual life aligns with your priorities. Do this quarterly, at least.
9. Pay someone else to do things that you CAN do, but should spend time doing other things instead. 
10. Simplify things in your life. Let things go -- physical items and even items that consume your time. 

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

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.

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

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.

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 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 Mentions

SwimSwam

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

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.

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.

“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

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.

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

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.

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

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

1. Make sleep part of your self-care routine. Reducing stress is also key. 

2. Take care of yourself by taking care of your gut. Start with a probiotic and be conscious of how food impacts you.  

3. Exercise daily as part of your self-care routine to boost your mood and reduce stress.

4. Eat well for self-care to fuel your mind and body. 

5. Say no to others, and say yes to your self-care. 

6. Take a self-care trip. 

7. Take a self-care break by getting outside. 

8. Take care of yourself by getting organized. 

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

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.

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

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

1. Remind yourself that transitions are hard, even joyful ones, so give yourself grace.
2. Be in the moment and observe the joy in the things right in front of you.

Kelly

1. Listen to your inner voice and then let go of everything else -- allow yourself to flow.
2. Connecting with other beings can ground you.

“Making space in my life for the simple things has drastically helped me to just connect into myself and feel more grounded.” -- Rebecca Soni

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.

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

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.

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.

Positive psychology

Christopher Peterson 

Martin Seligman

24 character strengths

Caroline Adams Miller

Values in Action Inventory

ViaCharacter.org

Dr. Wanda Bethea

RISE Athlete Mentoring

Maria

1. Reflection can help you identify your character strengths -- and remember that everyone has different strengths that can complement yours.

Kelly

1. Learn your character strengths -- and encourage others to learn theirs. 

“What makes you different or weird, that’s your strength”-Meryl Streep

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

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

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.

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 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. 

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

Maria

1. Open communication is such an important life skill.
2. Organization is a positive trait -- and it leads to greater confidence. 

Kelly

1. Every good choice brings you closer to reaching your goals.
2. Self care is knowing your limits and prioritizing what you need.

“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

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.

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

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.

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.

10 Cognitive Distortions

1. 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.
2. 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.
3. Discounting the positive, which involves ignoring or invalidating good things that have happened to you.
4. 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.
5. Magnification, which is exaggerating the importance of shortcomings and problem while minimizing the importance of desirable qualities.
6. Emotional reasoning, which is a way of judging yourself or your circumstances based on your emotions.
7. "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.
8. 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.
9. 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.
10. All or nothing thinking, which involves ignoring or invalidating good things that have happened to you.

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

“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

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

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.

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 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.

CG 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

1. 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.

1. 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. 

"Even in the darkest moments, and the darkest places, you can find good in that." -- McKenzie Coan
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.

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

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.

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.

8 Reasons to Celebrate

1. Celebrating gives you that visual cue at the end of the journey.
2. Celebrating helps you remember your strength and encourages you to “look back at the pile” of what you have accomplished.
3. Celebrating relieves stress.
4. Celebrating allows for positive and constructive reflection.
5. Celebration inspires motivation.
6. Celebrating builds momentum and gives you a break from the “head down” and “nose to the grindstone” mentality.
7. Celebrating recognizes positives in our lives.
8. Celebrating shows appreciation and acceptance.

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

Maria

1. Remember to be positive about the day-to-day small wins, particularly when interacting with loved ones. Focus on what went well.
2. Celebrating ties into listening to yourself and recognizing step-by-step wins.

1. Celebration requires discipline -- it doesn’t happen on its own.
2. Celebration helps relieve stress so tap into the good feelings. 

"A rising tide lifts all boats" -- John F. Kennedy

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.

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

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.

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.

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

Maria

1.    Keeping notes on your emotions throughout the day and then revisiting them can help you work through negativity.

2. Look for new ways to improve, all the time. Do extra things and ask yourself “how can I get better?”

Kelly

1.    Take video of whatever you are working on to get a better idea of how you are doing and how you can improve.

2.     Be a student of whatever you want to be good at -- including showing up early.

"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

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.

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

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.

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.

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

Maria

1.    Discipline is learned. You can improve your discipline with focus and consistency.
2.    Planning plus flexibility go together for the best results.

Kelly

1.    Positivity can take you far. Look at things, even challenges, in the best light.
2.    Accept the things that really will never change and ask, how can I still live my best possible life?

“I think champions learn from their mistakes and move on quickly," -- Siobhan Haughey

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.

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

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

1. Set aside time, on your calendar, for healing (both physical and mental).
2. Take the rest you need to ensure the injury or illness is truly healed.
3. Learn and educate yourself about your illness or injury. 
4. Show yourself self-compassion and listen to yourself and your body.
5. Move in whatever way you can in that moment.
6. Create a “while I’m injured” goal -- work towards something that is possible to do or accomplish while you are recovering.
7. Visualize your peak performance, over and over, and write your future headlines.
8. Sleep well, fuel yourself well, limit negativity on social media and other sources.
9. 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

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.

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

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.

Sergio 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.

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

Maria

1.    Remember how powerful your mind and thoughts are. Use techniques such as meditation and visualization.

2.    Cry for five minutes then get over it. Acknowledge painful emotions and then move on to the next thing.

Kelly

1.    Don’t lose sight of you and cling to your authenticity.

2.    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.

“Life’s pretty simple and short. You’re born, you live, you die. Don’t waste time, enjoy life.“  – Sergio Lopez Miro

 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.

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

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.

Sign up for your free consultation on health, leadership and life coaching with Kelly or Maria at ChampionsMojo.com/cm-coaching.

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 

1. Have the willingness to go all out -- don’t be afraid to fail.
2. After you have a training session or experience, take three minutes to debrief and then move on.

Kelly

1. Trust your training and trust your coach.
2. 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

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.

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

Since this interview, Coleman is now the assistant swim coach at Duke University. This interview is some great insight into his mindset.  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.

Sign up for your free consultation on health, leadership and life coaching with Kelly or Maria at ChampionsMojo.com/cm-coaching.

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 

1. Having a fun, upbeat support system is so important. 
2. All the little things add up - stay consistent, step-by-step.

Kelly

1. Obstacles are often the start of a major comeback or victory.
2. 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

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.

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

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 

1. It is so important to connect to nature - go on a bike ride, go for a walk, sit by a tree. 
2. Remember the enjoyment of self-sufficiency, but recognize the times you need help from others. People need both scenarios.

Kelly

1. Deal with suffering by seeing what is good around you in nature, and find ways to be comfortable in the pain and discomfort. 
2. 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

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.

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

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

1. Focus on an identity change: Think of yourself as the future person you want to be, i.e. -- an athlete, a successful businessperson, etc.
2. Discover the “why” of what you are doing: Ground your goal in something meaningful and surround the “why” with emotion.
3. 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.
4. Target small steps: Implement tiny steps toward a goal. Use the Kaizen theory.
5. 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?
6. 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

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.

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

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 

1. Go into a new goal with reckless abandon - follow up with relentless effort. 
2. Learn as much as you can about the people you interact with and be deliberate about building relationships.

Kelly

1. When we are having fun, we can reach our peak performance. 
2. 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

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.

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

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 

1. Laughter is so important - it is a valuable tool, especially when you are under pressure. 
2. No one is going to hand you anything. Goals take hard work to achieve.

Kelly

1. Be your authentic self. It is so freeing.
2. 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

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.

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

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

1. Can cause weight gain

2. May increase risk of heart disease

3. Linked to acne

4. Increases risk of type 2 diabetes

5. May increase risk of cancer

6. Can lead to fatty liver

7. May increase risk of depression

8. May accelerate the skin aging process

9. Can increase cellular aging

10. Drains your energy

11. 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

1. Get rid of sugar in your house and replace with treats that have low added sugar, or none. 
2. Avoid diet sodas and artificial sweeteners. Use Stevia.
3. Sleep enough and keep stress low.
4. Recognize the addictive qualities of sugar (especially fructose, which is different than the sugar in fruit)
5. 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
6. 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

Subscribe to the Champion's Mojo podcast on Apple Podcasts,

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

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. 

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 

1. Self-awareness is so valuable to success and happiness.
2. Humility brings others closer to your story.

Kelly

1. Authenticity makes others feel comfortable and empowered in their own skin.
2. 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

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.

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

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 

1. Friendship can be great when you are just “being there” for someone, or when they walk beside you. 
2. The fear of failure can be a great motivator. 

Kelly

1. Humor is a great component to strong relationships.
2. “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

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.

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

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 

1. As the communicator, it is your responsibility to clearly convey what you need or are asking from others.
2. Work-life harmony is being peaceful with the choices you are making, even if it is not always equal.

Kelly

1. Confidence is a commonality between champions -- and it can be developed over time with small habits and routine.
2. 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

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.

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

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 

1. Look at life’s challenges as an opportunity to reframe your current trajectory.
2. You learn from people around you. Watch those you admire and improve yourself. 

Kelly

1. Just stay in the moment and take things one day at a time. What are you doing today?
2. 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

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.

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

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 

1. Trusting yourself when it comes to change and seeking out things that feel like a better fit is vital to personal growth.
2. Everyone has different talents and abilities but we can always be the best version of ourselves, right now. 

Kelly

1. When you are new at something, the belief in the support system around you is so helpful and valuable. 
2. 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

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.

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

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 

1. 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. 
2. Socialization is so important - even during times of physical distancing. 

Kelly

1. 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.
2. 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

Subscribe to the Champion's Mojo podcast on Apple Podcasts,

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

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 

1. Strength training is the basis of athleticism and gaining better endurance.
2. The role of mentorship is vital, even to people who serve as mentors and coaches. Hire a mentor or a coach.

Kelly

1. Creativity is often stimulated through other deep thinking subjects.
2. 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

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.

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

Taking the time to listen to your inner voice can lead you to the best, most authentic decisions. Olympic swimmer Kara Lynn Joyce talks about how she avoids a “people pleasing” mentality to truly follow her heart. Masters Swimmers will love this!

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

1. 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.
2. Don’t worry about pleasing others. Find confidence in yourself and forget about what others think.

Maria

1. Trust your gut. Take the time to think about how you feel about something. If it doesn’t feel right, don’t do it. 
2. 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

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.

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

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 Mentions

Free Resources to help with your stress and self-care

The 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

1. Chronic worry is really just a bad habit. It does not take a million reversals, but just minor changes can correct this. 
2. It’s not that hard to change course if you get ahead of stress and tap into free resources to manage it. 

Maria

1. Interactive Guided Imagery is not hard to do and it is so important.
2. 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

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.

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

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

1. 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.
2. Building up others -- making others better -- in the long run is more important than individual wins. 

Kelly

1. There is more than one way to skin a cat - be creative at reaching success. 
2. 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

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

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

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 

1. 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.

2. 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

 1. Words of affirmation

 2. Quality time

 3. Giving/receiving gifts

 4. Acts of service

 5. Physical touch

Quote of the Week

“The number one problem, though I prefer the word challenge, in marriage is indeed effective communication.” -- Laura Young

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. 

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

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

1. Do the thing that you need to do in that moment, right now. Do not let the big picture overwhelm you.
2. 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

1. Stay in the moment, paying attention to the process. You can control process more than outcome.
2. 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. 

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. 

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

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. The Masters Swimming World will love this. It gave me goosebumps!

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

1. Focusing on others around you can take away from your own growth and success. Don’t worry about your competitors. 
2. 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

1. When we have a big setback or loss, get right back out there and find motivation in the people and experiences around you.
2. 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. 

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

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

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. 

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

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

1. It’s important to remember the power of passion for motivation in everything in life. Passion is contagious.
2. Endurance athletes have a willingness to expose themselves to suffering. In that difficulty, champion moments are made. 

Maria

1. Set small goals to reach larger ones, especially when it is hard to see the big goal off in the distance. 
2. 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

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.

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

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

1. Recognize negativity but then reframe it and replace it with positivity. 
2. 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

1. Do your own thing and what you need to do. Run/swim your own race. 
2. 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

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. 

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

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.

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

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

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. 

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

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

1. Sarah was upfront in addressing her depression and how she faces it.
2. Fear can hold us back. Let go of expectations to try something new.

Maria

1. Sarah mentioned patience in her career -- that she keeps the long view in mind.
2. 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

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. 

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

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

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. 

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

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

1. Skill and technique are the most important components to success; talent can only take you so far.
2. Don’t be afraid to make mistakes -- just be sure to learn from them and not make them again. 

Maria

1. It’s clear that Jon Rudd’s success is rooted in his diligence and work ethic.
2. 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

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. 

*this show was recorded before the COVID-19 pandemic*

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

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

1. The world can use more kindness and gentleness.
2. Punctuality is so important to being in the right mindset and shows respect to others. 

Maria

1. If it takes under two minutes, just do it. Don’t wait on things; if you can get it done, just do it.
2. 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

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. 

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

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

1. Reframing situations in life can help you face challenges with more optimism and success. 
2. Stay healthy with “pre-hab” habits to prevent injury.

Maria

1. Recognizing and moderating pressure can keep you calm and help you perform at your highest potential. 
2. 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

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. 

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

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

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

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. 

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

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

1. Appreciating the journey when things don’t go as planned can reap great rewards.
2. Being meticulous is a path to success, even if it isn’t always viewed as a positive trait. Are you meticulous enough? 

Maria

1. Finding your “deep down” or another gear to engage when you want to win or do well is important. What is my deep down?
2. 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. 

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. 

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

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

1. Start by asking yourself “What am I doing right?” with health, fitness and overall wellness.
2. State your desired goal. Be specific, measurable and have parameters. Remember that the goal should be something you should have power over. 
3. 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. 
4. Create an anchor. An anchor is something that reminds you and connects you to your goal. 
5. 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.
6. 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

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. 

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

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

1. Josh Davis just keeps showing up and that consistency adds up over time. 
2. 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

1. Swim free - free from worry, free from doubt, free from expectations. Live life the same way.
2. 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

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. 

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

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

1. Even when timing is bad, we are not victims. Reframe disappointments to opportunities. 
2. Arrive at the grave having gone all out in life. 

Maria

1. Mary’s take on counseling, especially for young adults, is refreshing. Having someone to talk to can make a big difference. 
2. 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

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.

Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com