Champions Mojo for Masters Swimmers

*This episode was recorded before the Covid 19 Pandemic changes

Even if you've never watched CBS's Survivor, you'll be motivated and inspired by this interview with (in our opinion) the second-best swimmer ever to appear on Survivor, besides Elizabeth Beisel. At 59 years old, Janet is doing ocean swims four days a week and is breaking gender barriers in the field of lifeguard supervising. Janet is a former Division I swimmer and last season she went stroke for stroke with Beisel in a Survivor swim challenge. You'll hear how Janet used swimming to get to the final 6 of Survivor and how "proving oneself" is the key to success.

Contact Kelly and Maria at hello@championsmojo.com.

Episode Topics and Mentions

CBS’s Survivor

Survivor: Island of the Idols

Elizabeth Biesel

Olympic Trials

Trenton State

Endurance cycling

US Masters Swimming

Lifeguarding

New Jersey

Open water swimming

Mental focus

Mindset of the athlete

 Book on shoulder strength

Andreas Roestenberg

Obstacles versus challenges

Pickleball

Trail biking

Turning 60

Rowing

Vulnerability

Spinning

Kayaking

Sugar addiction

Jamal Shipman

Mama J Enterprises

Contact Janet: Survivor39@shoreboys.net 

Takeaways

Kelly

1. Own my age and my abilities - not just the challenges. 
2. Prepare and work hard to be able to reach success. 

Maria

1. Be direct and honest in our self talk in a positive way. 
2. We should be learning from everyone - even people who are younger than us. 

Janet

1. Follow new adventures and believe in them.
2. Be open to meeting new people. 

Quote of the Week: 

"I knew I had to prove myself by making fire. You have to show your value and I've brought that to all parts of my life." -- Janet Carbin

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 legendary Rowdy Gaines knows a thing or two about postponing one's goals.  As an athlete in peak form leading up to the boycotted 1980 Olympic Games, he had to push through four more years to 1984, which was thought to be crazy back then. But he did it and won three Olympic titles. Hear Rowdy’s expert take on this unprecedented historic time in the swimming community -- and his advice for keeping perspective in the COVID-19 pandemic.

Contact Kelly and Maria at hello@championsmojo.com.

About Rowdy Gaines

Rowdy Gaines is a three-time Olympic gold medalist in swimming and holds 12 U.S. national championships. In 2015, he was recognized with the USA Swimming Award, the most prestigious award one can receive for contributions to the sport. He is an avid lifelong swimmer and an outspoken US Masters swimmer who hosts the Rowdy Gaines classic meet in Orlando each year. He is in the International Swimming Hall of Fame and the U.S. Olympic Hall of Fame. Gaines has served as a swimming analyst for ESPN and NBA Sports for swimming for the past seven summer Olympics. 

Episode Topics and Mentions

Glenn Mills 

Craig Beardsley

University of Florida

Swim Across America

Sue Walsh

Michelle Griglione

Mary T. Meagher

2020 Olympics

2021 Olympics

1980 Olympics boycott

Rowdy Rising

Central Florida YMCA

US Masters Swimming

NCAA

Student athletes

University of Virginia Swimming

North Carolina State University Swimming

International Olympic Committee

Guillain-Barré syndrome

Healthcare workers

Takeaways

Kelly

1. There WILL be an after and we will be stronger together by the end. 
2. The champions know how to handle the valleys in life - how did you respond to this pandemic?

Maria

1. We’re all in this together. Every one of us is part of a team to get through this.
2. Those of us in good health can and really should appreciate that every day.

Quote of the Week: 

"We're all in this together and I think that next summer is going to be the most spectacular Olympics in history" - Rowdy Gaines

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

Need a positive, uplifting message? Kelly and Maria discuss how to keep your edge during the time of the COVID-19: mentally, physically and emotionally. You'll get coaching on how to keep your edge with what's available to you, right now.

Contact Kelly and Maria at hello@championsmojo.com.

Episode Topics and Mentions

Goal setting

Motivation

Coronavirus

COVID-19

Eddie Reese

University of Texas swim team

NCAA

Janet Carbin

Running

Zwift

Routine

Absolute Beginner’s Knitting

Kelsi Dahlia

Madisyn Cox

Andrew Seliskar

Zane Grotheg

Gratitude

Physical

• Switch it up. Figure out something new to break out of your patterns and habits. 
• Take it easy if you need rest. Switch to something more moderate if needed. 
• Kelly’s action item: Commit to running a half marathon (with Maria).
• Maria’s action item: Keep running and work towards the goal of running a half marathon (with Kelly).

Mental

• Create a routine for yourself, even if you don’t have to do it.
• Attack a project you’ve been putting off to feel productive.
• Sleep and eat well to keep your body strong and healthy.
• Read material that challenges you or uplifts you, not related to the pandemic.
• Gamify your challenges with a reward system.
• Take an online class, webinar or another small educational module.
• Maria’s action item: Find something challenging to read and learn from.
• Kelly’s action item: Keep knitting. 

Emotional

• It’s okay to feel sad or disappointed sometimes.
• Remember that there is meaning in difficulty - even if we don’t see the answers right now.
• Connect with people you have not spoken with in awhile.
• Avoid media - write the news headlines for the future you’d like to see.
• Maria’s action item: Create her news headlines for the future. Look for signs of meaning in the difficult time.
• Kelly’s action item: Charge listeners to touch base with Kelly and Maria on their emotional well being.

Quote of the Week

“If you're going through hell, keep going." -- Winston Churchill

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

Andrew Seliskar loves to race anyone, anywhere, any time. He embraces his competitive drive and says he likes to “swim for his friends and teammates.” Known for that competitiveness, hear how this trait has served him well in this exclusive interview with Kelly and Maria.

ABOUT ANDREW SELISKAR

Andrew Seliskar has been on the US National team since 2013 and his international experience includes a World Championship medal, world rankings and Pan Pacs gold medalist. Andrew is from McLean, Virginia, swimming under head coach John Flanagan at the Nation's Capital Swim Club, where he was the #2 recruit in the nation because of his tremendous versatility in so many different events. While swimming for the University of California, Berkeley he won more PAC 12 titles than anyone ever has in the conference’s 58 year history and he capped off his collegiate career by winning three individual NCAA titles, being selected as the 2019 NCAA Male Swimmer of the Year.

Episode Topics and Mentions

McLean, Virginia

John Flanagan

Nation’s Capital Swim Club

PAC 12

NCAA

Masters Swimming

University of California, Berkeley

Punk rock

Confidence

ISL, International Swim League

Competitive nature

Consistency

Bedtime routine

Morning routine

Purdue University

David Durden

Takeaways and Action Items

Maria

Takeaway 1: Andrew makes time for his hobbies and those are a great form of release.

Takeaway 2: Andrew draws energy off other people. He has so much love for his teammates, coaches and band mates.

Kelly 

Takeaway 1: Andrew is competitive - whether a small meet or the finals of a big championship meet. He always brings his best.

Takeaway 2: Don’t hesitate - just go for it, whatever it is. Don’t overthink it.

Quote of the Week

"On race strategy, it's all about keeping that balance between doing my own thing and also being where I need to be to succeed" -- Andrew Seliskar

Subscribe to the Champion's Mojo podcast on Apple Podcasts, Spotify and Google Play. 

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 episode was recorded before the Covid 19 Pandemic changes

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 feel grounded when your normal life and routine has been uprooted? In the face of the COVID-19 pandemic, Kelly and Maria give advice for staying motivated, hopeful and grounded in an uncertain time in life. Listen in and share your own pandemic micro-goals with Kelly and Maria at hello@championsmojo.com.

Episode Topics and Mentions

Coronavirus

COVID-19

Tony Robbins

Certainty

Uncertainty

Swimming

Habit

Routine

Insomnia

Anxiety

Mortality

Overeating

Underexercising

Overexercising

Binge watching

Sensationalism

Walking

Yoga

Micro-goal

Pushup challenge

Health coaching

Life coaching

Master’s degree in counseling

Master’s degree in exercise science

Mental health

Fear

How to Ground Yourself

• Stop consuming media. Media is selling us bad news. 
• Create a new normal. Decide what your routine will be right now. 
• Find time for reflection -- prayer, meditation, yoga, journaling.
• Take time for self-care. 
• Set a micro-goal.

Ideas for Setting Micro Goals

• There will be an after, what seems exciting to try right now?
• What would your future self want you to do right now?
• What do you have to let go of to achieve that micro goal? 

Quote of the Week

"We need a break from the non-stop negative news. Give yourself a 24-hour news fast and put your focus on things you love, connect to nature and friends, and you will feel a million times better." -- Kelly Palace

Subscribe to the Champion's Mojo podcast on Apple Podcasts, Spotify and Google Play. 

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

Auburn University’s men's and women's swimming head coach, Gary Taylor, is finishing his second year and looking to return this program to the top of the NCAA. Auburn has a storied history of winning 13 NCAA titles. With 10 successful years as an assistant at two powerhouse division one teams where he played a major role in their successes, Gary could have had his pick of head coaching jobs but he was inspired to step up to lead Auburn. In this in-depth interview Gary, talks about championship character and how it leads to success.

*This episode was recorded before the Covid 19 Pandemic changes

ABOUT GARY TAYLOR

Gary Taylor is the head men’s and women’s swimming coach at Auburn University. Gary is only in his second year at Auburn and looking to return this program to the top of the NCAA. 

Prior to Auburn, Gary put in 10 very successful years as the associate head coach and assistant coach positions at two powerhouse Division I teams -- six years at NC State and four years at Florida State. He also coached at the club level and has a total of 19 years of coaching experience.

Episode Topics and Mentions

Auburn University

NC State University

Florida State University

Champion character

Eddie Reese

John Asmuth

David Marsh

Richard Quick

Brett Hawke

Southeastern Conference

Recovery for swimmers/athletes

ISL, International Swim League

L.A. Current

U.S. Derby

Rowdy Gaines

Charles Barkley

Frank Thomas

Bo Jackson

Cam Newton

Aly Tetzloff

Takeaways and Action Items

Maria

Takeaway 1: Having champion character BEFORE you reach the biggest opportunities leads to success when your big chance arrives. Gary Taylor lives in the uncomfortable.

Takeaway 2: Recovery is important. Go hard, endure -- and then rest.

Kelly 

Takeaway 1: Gary loves to test himself against the best and push his personal and career boundaries daily.

Takeaway 2: Can confidence be created? Gary believes that confidence is learnable with practice and is very important in life. 

Quote of the Week

“I play a role in helping build confidence and teaching that the impossible is possible." -- Gary Taylor

Subscribe to the Champion's Mojo podcast on Apple Podcasts, Spotify and Google Play. 

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

Tune in for tips on how to stay in a positive mental place amid the disappointments and cancellations connected to coronavirus, COVID-19. Kelly Palace and Maria Parker share their advice for not feeling overwhelmed or helpless as the world takes on coronavirus and its spread.

Episode Topics and Mentions

Coronavirus

COVID-19

Master’s degree in counseling

Women’s NCAA swimming championships

USA Swimming

Anger

Sadness

Disappointment

Resiliency

Mononucleosis

University of Virginia

North Carolina State

Masters Swimming

Mental Training/Mindset

Visualization

Ending the Season on your terms

Mental health

Fear

Anxiety

Ethan Zohn

Mental health tips for coronavirus fears

• Unplug from the news and social media; we are drawn to negativity but fight back.
• Reach out by phone to the people who love you and share your fears.
• Keep exercising and keep moving - get out there and do something, even if your normal routine is upset.
• Stay mindful and be aware of what you are focusing on; don’t focus on the negativity or what you’ve lost, but focus instead on the positive or something neutral. Use gratitude.
• If you meditate or pray, this is the time to do it. If not, why not try it in your free time? Remember you can control your mind.
• Seek out online counseling if you need a professional counselor. 

Quote of the Week

"One’s best success often comes after their greatest disappointments.” Henry Ward Beecher

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

Swimmer, coach, business startup genius -- as the co-founder of the app MySwimPro, Fares Ksebati shows how grit and determination, even with limited resources, can produce success. Ksebati was recently selected by Forbes Magazine in the prestigious “30 under 30” for entrepreneurs to watch in 2020. 

If you've ever even thought about starting a business or just want some savvy advice from one of today's young leaders on how to be successful in almost anything, you'll love this concise and valuable interview with Ksebati.

ABOUT FARES KSEBATI

Fares Ksebati is a national champion Masters swimmer and certified Masters coach and the co-founder of MySwimPro -- the number one fitness application for swimming with more than 1 million app downloads. Ksebati was recently selected by Forbes Magazine to the prestigious “30 under 30” list in the consumer technology category. 

Episode Topics and Mentions

MySwimPro

Forbes Magazine

 “30 under 30” list

Virtual coaching

Apple Watch

World Swim Day

Learning to swim 

Consistency

Starting a business

Bill Gates

The “why”

BHAG - Big, hairy, audacious goals

Market feedback

Sweat equity

Airbnb

Grit

Resourcefulness

Mentorship

Katie Ledecky

STEM learning

Technology - democratizing knowledge

Panasonic

Michael Phelps

Self-awareness

Competitiveness

US Masters Swimming

 “What Swimmers Can Be Thankful For” article

Takeaways and Action Items

Maria

Takeaway 1: It’s always important to find your “why” in life to keep following the right path.

Takeaway 2: Less resources may be better sometimes and forces people to be creative and find grit.

Kelly 

Takeaway 1: BHAGS - Big, hairy, audacious goals get you out of bed in the morning and keeps you passionate. 

Takeaway 2: The five people rule - the people you surround yourself with influence you the most - can lift you up or bring you down.

Quote of the Week

"Resourcefulness and Hustle are real and not unique to anyone's success, you've just got to stick with it and fight the grind" - -Fares Ksebati

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

Three-time Olympic Swimmer, a USA Team Captain, broadcast journalist and author of the new book, Silver Lining, Elizabeth Beisel gives an authentic interview on what she's been up to lately -- and she gives some great advice to those looking to make the 2020 Olympic Team. She also shares her champion's take on competitiveness, mindset and traits she thinks champions share. 

ABOUT ELIZABETH BEISEL

Elizabeth Beisel is a three-time Olympic swimmer and medalist, multiple NCAA champion for the University of Florida, US Olympic and World Championships team captain, and now retired from swimming.

She is a sports commentator, appeared on CBS’s Survivor television show and just last month launched her new book, Silver Lining. Elizabeth is known for her infectious smile and enthusiasm.   

Episode Topics and Mentions

Leah Smith

Mount Everest

University of Florida

Silver Lining by Elizabeth Beisel

Natalie Coughlin

Ryan Lochte

Resilience

Violin

Piano

2008 Olympic Trials

Nelson Diebel

Positive mindset

Madisyn Cox

Ella Eastin

Women empowerment

Takeaways and Action Items

Maria

Takeaway 1: Elizabeth is changing her life and not just identifying with swimming - there is always an “after” in life.

Takeaway 2: Reach out and ask for what you want; ask for opportunities. 

Kelly 

Takeaway 1: When a person is going through a hard time, he or she just has to hang in there and be resilient. 

Takeaway 2: Comparison is the root of all evil. When you waste time comparing, you are stealing your own joy and confidence.

Quote of the Week

“Say yes and you’ll figure it out afterwards.” -- Tina Fey

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

If you struggle with anxiety, you'll want to listen to this show. Ethan Zohn won CBS’ Survivor, Season 3 and is back, almost 20 years later, playing on Season 40 which premiered Feb. 12, 2020. Listen in to hear how anxiety almost stopped him and how he handles it. 

ABOUT ETHAN ZOHN

A champion athlete and former professional soccer player, who first appeared on CBS’ Survivor in 2002, Ethan Zohn has twice overcome cancer. In 2002, he started a global charity called Grassroot Soccer to raise money and awareness to fight HIV/AIDS. He also appeared on the All-Stars edition of Survivor and is back on the show for a third time. show. 

Episode Topics and Mentions

Hodgkin's lymphoma

Anxiety

Breast cancer

Health anxiety

CBD oil

 Ethan Zohn article about CBD oil

Survivor on CBS

Soccer

Grassroot Soccer

Africa

Zimbabwe

AIDS

HIV

Charitable giving

Nonprofit work

Fear of failure 

Advertising industry

New York City

Preparation

Fiji

Boston Rob

Amber Mariano

Jennifer Lyon

Survivor Stand Up For Cancer

Montkush CBD

Takeaways and Action Items

Maria

Takeaway 1: Ethan Zohn is so authentic, being vulnerable in sharing his cancer and anxiety journeys.

Takeaway 2: Ethan Zohn approaches everything with preparation - what can you do to prepare to feel confident?

Kelly 

Takeaway 1: Ethan Zohn thinks of others and how to help them, whether he is in a good or bad place mentally. When you’re suffering, turn your suffering outward to help others.

Takeaway 2: Ethan Zohn said that he visualizes the future that he wants and that helps him form future moments and make them happen.

Quote of the Week

"I think in this day and age just the simple concept of being kind to another person, means so much. Let's try and make kindness normal." -- Ethan Zohn

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

Do you have the guts to take an endurance race out hard and hold on? Leah Smith does. You'll love listening to Leah's tough mindset and her thoughts on racing and life.  An Olympic gold medalist, World Champion and multiple-time NCAA champion, Leah is known by her teammates as a joy to be around. You'll be inspired by this fun and genuine interview. 

ABOUT LEAH SMITH

Leah Smith is an Olympic gold medalist as part of the USA’s winning 800 freestyle relay team at the 2016 Olympics and the second-fastest US swimmer in the 500 freestyle. She has also won an individual Olympic bronze medal in the 400 freestyle event. Leah swam collegiately at the University of Virginia where she dominated the distance freestyle events and went on to win multiple conference and NCAA titles in the 1650 and 500 freestyle event. She is a professional swimmer for the LA Current and she is sponsored by TYR. 

Episode Topics and Mentions

University of VIrginia

Google Calendar

Alexa

Smith Performance Center

Strength training

Hiking

University of Arizona

L.A. Current Professional Swim Team, ISL

Augie Busch

Stephanie Peacock

Costco

Elizabeth Biesel

Steve Prefontaine

Without Limits (movie)

“Going all out” mindset

John Mayer

Takeaways and Action Items

Maria

Leah uses reflection to put stock in herself. She took two months off to reflect in 2017. People kept asking her “What are you going to do?” and she took her time and decided for herself. 

Leah is willing to embrace new adventures in life.

Action Item: Be willing to go all out and just put it all out there.

Kelly 

Leah pushes through excruciating pain and just hangs on -- she’s willing to put herself on the line.

Confidence and good inner self talk is huge for Leah.

Action Item: Be more adventurous.

Quote of the Week

"When your body and your brain are screaming at you, you can tap into that other voice that says, I've put in the training and I can do this." -- Leah Smith

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

Can positive emotions like love improve your performance? This episode features best-selling author Caroline Miller in a discussion of positive emotions -- like love -- and their effects on performance. It seems that when we connect to powerful positive emotions we can perform better so tune in to learn about tools to use to boost positive emotions and performance.

ABOUT CAROLINE MILLER

Caroline Adams Miller, who is one of the world’s leading experts on the science behind successful goal setting and the use of "good grit" to achieve hard things. For more than 30 years, she’s been sharing her research-backed, actionable strategies to help people cultivate more grit and dig deeper to clarify and achieve their toughest goals. She is an expert on positive psychology and an athletic champion herself.

Episode Topics and Mentions

Getting Grit by Caroline Miller

Creating Your Best Life by Caroline Miller

www.via.org

www.viacharacter.org

American University

Penn State

Applied Positive Psychology

Ice Age

Fight or flight instinct

3 blessings exercise

Pride

Awe

Joy

Gratitude

Curiosity

2008 Olympics

John Gottman Research Love Lab at the University of Washington 

Mark Gavin

Tom Shields

Kelly Campbell

Cal State in San Bernardino

Bob Bowman

Emotional flourishing

Brian Tracy

Zig Ziglar 

Sean Aiken

Gretchen Rubin 

NC State Women’s Swimming

Marc Bernadino

Lilly King

Ginny King

Sherron Watkins

Enron

Bulimia

Takeaways

Caroline: Feeling rejuvenated, she’s ready to get her next book done.

Kelly: Continue encouraging others to take the VIA test and use what they learn. 

Maria: Take the online VIA test, and encourage the people she loves to do it too, and then use the technique of telling the story where the top techniques are used. 

Quote of the Week

“Every Coach should know their athlete's strengths, not just as athletes, but as humans and know their stories, because if you don't know their stories, you don't really know them." -- Caroline Miller

Subscribe to the Champion's Mojo podcast on Apple Podcasts, Spotify and Google Play. 

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

Learn why Nathan Adrian calls swimming his "Passion Project" and what he's planning for his next big challenge. This interview marks the one year mark since Adrian returned to the pool after surgery and treatment for testicular cancer. He shares what he's learned, how he's used marginal improvement to help guide his success and how he sees things very differently now. We guarantee you'll be inspired!

ABOUT NATHAN ADRIAN: Earning five Olympic gold medals and 27 gold medals in international competition, Nathan  is referred to by many as the swimming sprinting G.O.A.T.  His heart stopping Olympic victory in the 100 meter free in 2012, by 1/100th of a second, is still one of the most memorable races in Olympic history. Then in 2016 Nathan was on the podium again twice individually for the 50 and 100 meter free races. 

Adrian is a professional swimmer, swimming for the L.A. Current and his main sponsor is Speedo. Collegiately Nathan was a multiple time NCAA champion at Cal Berkeley and impressively was recently their Winter Commencement speaker in 2018. He has recently battled back to the top of the health podium after getting a testicular cancer diagnosis after early detection. 

Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion's Mojo is also on Apple Podcasts, Spotify and Google Play. How are we doing? Email us Hello@ChampionsMojo.com

Episode Topics and Mentions

Michael Phelps

Katie Ledecky

Natalie Coughlin

Jason Lezak

Dara Torres

Gary Hall Jr.

L.A. Current

ISL, International Swim League

Tokyo Olympics

2020 Olympics

USA Swimming Foundation

Testicular cancer

Early cancer detection

Alter-ego

British cycling team

Marginal improvements

Block Doku

Atomic Habits by James Clear

Kelly and Maria’s Takeaways 

KELLY: Takeaways - Use incremental improvements, pick small actions to pursue to add up to bigger successes.

Execution is the most important thing; take out the emotion and just execute.

MARIA: Takeaways - When shooting for an important goal, plan for future happiness and goals after the goal is met. 

How can you be the “shoulders” for other people?

Quote of the Week

"I definitely believe in those marginal improvements and maintaining a high level of integrity in everything that you do instead of trying to make one drastic jump from one to the next " -- Nathan Adrian

Have something you want to share with us? Email it to hello@championsmojo.com 

Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. 

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

Are you ready to step out of your usual persona and step up your performance? Learn about an interesting new tool for creating greater success in your life, whether it is in athletics, work or other areas: the use of alter egos and avatars for success. The use of these tools allows you to put on a persona that is secondary to your natural personality to achieve more. Expert guest on this topic Zach Harting joins the show to share his recipe for alter ego and avatar success.

ABOUT ZACH HARTING: Zach Harting is a member of USA Swimming’s National Team, a 2018 Pan Pacs medalist, a multiple time NCAA All-American, and a school record holder at the University of Louisville. He is an expert on using an alter ego to help his performance, best exemplified in wearing a full Batman/Dark Knight costume poolside at the 2016 Olympic Swimming Trials.

Subscribe to the Champion's Mojo podcast on  YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion's Mojo is also on  Apple Podcasts,  Spotify and  Google Play. How are we doing? Email us Hello@ChampionsMojo.com

Episode Topics and Mentions

Batman, Dark Knight

Leprechaun

2016 Olympic Swimming Trials

Michael Phelps

Beyonce, Sasha Fierce

Morehead Scholarship

University of North Carolina

University of Louisville

Mermaid

Bike Sebring 12/24 Hours

Locomotive

The Little Engine That Could

Bo Jackson

Tiger Woods

Dewayne Johnson, The Rock 

Gary Hall Jr. 

Arthur Albiero

Kelsi Dahlia

The Flash on Netflix

Honey Badger

Killer Frost

Takeaways and Action Items

KELLY: Takeaways - Alter egos and avatars welcome in authenticity and play. It’s important to connect to your alter ego to feel authentic.

Action item - Channel Killer Frost to embrace cold water for swimming.

MARIA: Takeaways - It can be valuable to channel what you are not - something that appeals to you and therefore is authentic. An alter ego can raise up your teammates.

Action item - Channel the honey badger, be a little tougher and not care what people think.

Quote of the Week

"Sometimes we have to do things we don't want to do. Being able to take the emotion out of it is really important and knowing when to do that, because sometimes feelings are necessary for a great performance". -- Zach Harting

Have something you want to share with us? Email it to hello@championsmojo.com 

Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. 

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

Kelsi Dahlia is a fierce competitor but says that gratitude and life-balance is what helps her get through tough times. She is fresh off winning the ISL Finals in the 100 meter butterfly, defeating the current World Record holder. Outside the pool she is devoted to her church, family and community. 

In this exclusive interview, she shares candidly about her disappointment at the 2016 Olympics, how its made her hungry and talks about how she deals with pre-race extra energy. 

ABOUT KELSI DAHLIA: Kelsi Dahlia is a professional American swimmer who specializes in butterfly and freestyle events. She is a NCAA & World Record holder, a 2016 Olympic gold medalist and 2020 Tokyo Olympic hopeful. She qualified for the 2016 Rio Olympics in the 100-meter butterfly and won a gold medal in the 4 x 100-meter medley relay for swimming in the heats. She swims professionally for the Cali Condors, an International Swim League (ISL) team.

To learn more about Champion’s Mojo visit www.ChampionsMojo.com  Champion's Mojo is on  Apple Podcasts,  Spotify,  Google Play and everywhere podcasts are found. 

Quote of the Week

“Gratitude is the fairest blossom which springs from the soul.” – Henry Ward Beecher

Episode Topics and Mentions

ISL - International Swim League

Cali Condors

Rio Olympics

University of Louisville

Costco

Hello Fresh

EveryPlate

Coach Arthur Albiero

Stephanie Juncker

Chris Lindauer

Cameron Dehn

Team USA

Mallory Comerford

Katie Ledecky

Jason Lezak 

Louisville Pro Rehab

Bible

Las Vegas

Mary T. Meagher

Swimming World Cup

FINA Championships 

FCA - Fellowship of Christian Athletes

100-meter butterfly

Sarah Sjostrom

Takeaways from Kelly and Maria

Kelly: 

1 - Find the lessons in failure and learn from them.

2 - Get to know competitors as people, outside of the competitive area.

Maria

1 -  Know what you need to stay calm, using the right distractions to maintain the right level of energy.

2 - Remember the importance of having loving, supportive people in your life (friends, family, colleagues).

Have something you want to share with Champion’s Mojo? Email it to info@championsmojo.com Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. 

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

We all have habits whether we recognize them or not -- some good, some bad. Making your bed in the morning is a good habit and looking at your cell phone in the middle of an important conversation is a bad habit. 

This episode discusses some of the good and bad habits that we see most often in our experience and what the research says about making good and breaking bad habits. So if you’d like to work on your habits, you’ll enjoy this show!

 Subscribe to the Champion's Mojo podcast on  YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion's Mojo is also on  Apple Podcasts,  Spotify and  Google Play.

Episode Topics and Mentions

BetterHelp

Regain 

TalkSpace

Atomic Habits by James Clear

Start with the Why by Simon Sinuk

Developgoodhabits.com

The Power of Habit: Why We Do What We Do and How to Change by Charles Duhigg

Red Skin Syndrome

Tips for Forming a New Habit

1. Do one at a time and start small.  
2. Commit to two months. 
3. Anchor it in something you already do or something you see (cue). 
4. Have accountability - tell someone, put money on the line, etc.
5. Make it part of your identity. 

Tips for Breaking a Bad Habit

1. Change the environment.
2. Know the trigger.
3. Have a mantra/plan.
4. Replace the action.
5. Let go of shame. 

Habits of Kelly and Maria 

Kelly: Working on bad habit to break: Scratching/itching skin

 Working on strengthening a good habit: Journaling

Maria: Working on bad habit to break: Sugar problem.

 Working on strengthening a good habit: Being more reflective.

Quote of the Week

“Change might not be fast and it isn't always easy. But with time and effort, almost any habit can be reshaped.” - Charles Duhigg, Author of The Power of Habit: Why We Do What We Do in Life and Business

Have something you want to share with us? Email it to info@championsmojo.com 

Keep

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

Bob Bowman believes that the process is what sets one up for inevitable success. In this lively interview Coach Bowman talks with Champion’s Mojo Hosts Kelly Palace and Maria Parker and shares some of his own routines for success and talks ASU culture and the five pillars he’s using for creating an environment for success.

You may be surprised to learn that Bob himself is swimming again for the first time in 30 years, believes in “going with the flow”, appreciates those coaches that have mentored him and the creativity in coaching. Read on to find out what he says is “the best thing” in his life today.  

ABOUT BOB BOWMAN: Bowman is the renowned coach of the greatest swimmer and Olympian of all time Michael Phelps. Together this dynamic duo earned an unprecedented 28 Olympic Medals, 23 of them gold. Bowman was also the head coach of Team USA’s men’s Olympic Team in 2016 and since 2015 Coach Bowman has been the head men’s and women’s swim coach at Arizona State University (ASU).  

To learn more about Champion’s Mojo visit www.ChampionsMojo.com  Champion's Mojo is on  Apple Podcasts,  Spotify,  Google Play and everywhere podcasts are found. 

Quote of the Week

"I think that is a great thing about our sport. It's the individuality and the creativity that coaches have to come up with something that fits their situation, their swimmers, their personalities, their strengths as coaches and to do that and still have similar success, I think is one of our best things in America." -- Bob Bowman

Episode Topics and Mentions

Michael Phelps

Michael Phelps Foundation

Arizona State University

University of Michigan 

Florida State University

The Golden Rules: Finding World Class Excellence in Your Life and Work 

Napa, California

Auburn University

Eric Wunderlich

Liam Ball

Eric Namesnik

Tom Dolan

Natalie Coughlin 

Teri McKeever

Boomer Phelps

Beckett Phelps

ISL - International Swim League

David Marsh

Murray Stevens 

North Baltimore Aquatic Club

The Surrender Experiment 

The Power of Now

Jason Lezak

Mark Schubert

Frank Busch 

Jack Bauerle

Eddie Reese 

Beijing Olympics

Greg Troy 

Terry Maul

Simon Sinek 

Ryan Lochte

Greensboro, North Carolina

Intermittent fasting

Dr. David Sinclair from Harvard University

Essentialism:The Disciplined Pursuit of Less 

Tokyo Olympics 2020

Takeaways from Kelly and Maria

Kelly: 

1 - When you have someone as dedicated to success as you are, you can form a partnership where big success is inevitable. 

2 - Take the time to just be in the present moment during overwhelming times. 

Maria

1 -  The environment you are in - the peo

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

Want to simplify your life? Guest expert on this topic and best-selling author Genevieve Parker Hill discusses 5 great tips for simplifying your life that you can walk away with and use immediately. Genevieve is the author of two books: Minimalist Living: Decluttering for Joy, Health, and Creativity and the upcoming Experience Over Stuff: How to Live Free in a World that Wants to Clutter You Up. 

Genevieve has helped thousands of people live simpler, more joyful lives through her expertise, guidance and her www.SimpleLivingToolkit.com. Genevieve also has over 70,000 followers on social media. You'll be inspired to simplify your life in the New Year!

To learn more about Champion’s Mojo visit www.ChampionsMojo.com  Champion's Mojo is on Apple Podcasts, Spotify, Google Play and everywhere podcasts are found. 

Quote of the Week

“Letting go of items or memories connected to bad emotions can make you more lighthearted and make you feel better.” -- Genevieve Parker Hill

5 Tips to Simplify Your Life, via Genevieve Parker Hill

1. Declutter your stuff

• Are you a purger or a collector? Identify your own attitude toward stuff.

  Blaze and gaze strategy: Blaze -- Imagine a fire engulfs part of your home. Keep 

only what you would want to keep from a fire. Gaze - Important paperwork or 

sentimental items; Items worth holding onto and look at individually.

1. Focus on your one thing and own the opportunity cost. When you focus on your one thing, you say no to many other things.

1. Apply the Pareto principle or the 80/20 rule.

• 80% of your results come from 20% of your activities

1. Let go of emotional baggage and increase lightheartedness. Digitize and minimize sentimental items.

1. Let minimalism give you permission to pursue what you truly want wholeheartedly. 

Kelly and Maria’s Takeaways

Kelly: Own the opportunity cost of making the podcast grow, even though it takes time and money. Ask myself what 20% of work this past year produced 80% of my results? 

Maria: It’s painful to let things go, like commitments, but it’s important to let things go to welcome the things I really want to do. I’m going to be open to change. 

Episode Topics and Mentions

House fire

Paris

Minimalist Living: Decluttering for Joy, Health, and Creativity by Genieve Parker Hill

Experience Over Stuff: How to Live Free in a World that Wants to Clutter You Up by Genevieve Parker Hill

Purgers

Collectors

Tae Kwon Do

The One Thing

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 role does mindfulness play in the success of an athlete? Natalie Coughlin has 12 Olympic medals and 12 world titles, making her the most decorated woman swimmer in history. She talks about returning to competition after three years out of the water and how her competitiveness has helped her achieve her goals. 

Additionally, Coughlin gives some great advice for swimmers and the role mindfulness plays in life and athletics. She is the author of two books: Golden Girl:  How Natalie Coughlin Fought Back, Challenged Conventional Wisdom, and Became America's Olympic Champion and Cook to Thrive cookbook She is also a vintner and co-founder of Gaderian Wines, an urban farmer, the mother of a one-year-old, a surfer & photographer. Her multifaceted life will inspire you! 

You could have a 1 in 50 chance to win a Natalie Coughlin autographed U.S. Masters Swimming Swim Cap from a drawing of the next 50  Champion’s Mojo YouTube subscribers. 

To learn more about Champion’s Mojo visit www.ChampionsMojo.com  Champion's Mojo is on  Apple Podcasts,  Spotify,  Google Play and everywhere podcasts are found. 

Quote of the Week

"Being comfortable with being present and being purposeful in everything that you do is a really good practice that serves you well in life, and definitely serves you well in swimming." -- Natalie Coughlin

More About Natalie Coughlin

 Natalie Coughlin is an American competition swimmer and twelve-time Olympic medalist. While attending the University of California, Berkeley, she became the first woman ever to swim the 100-meter backstroke (long course) in less than one minute. At the 2008 Summer Olympics, she became the first U.S. female athlete in modern Olympic history to win six medals in one Olympiad, and the first woman ever to win a 100-meter backstroke gold in two consecutive Olympics.  At the 2012 Summer Olympics, she earned a bronze medal in the 4×100-meter freestyle relay. Coughlin has won a total of 60 medals in major international competition. Coughlin appeared on Dancing with the Stars in 2009 and is a vintner, urban farmer, author, mother and businesswoman.

Kelly and Maria’s Takeaways

Maria: 

• Remember to stay patient and that setbacks are learning opportunities.
• Remember that you’re training 24/7 and that there are things you can do all the time to get better -- think of the daily struggle as positive. 
• Mindfulness and being present can feel uncomfortable but it’s important to lower distractions to truly enjoy life.

Kelly: 

• Owning competitiveness and having a competitive nature --  it’s a trait of champions. 
• Keep options open in life.
• Be early to avoid feeling rushed.

Episode Topics and Mentions

DC Trident Professional Swim Team

CWA Champion Swimmer of the Year

Olympics

Olympic swimming

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 has your last year looked like? It’s easy to simply look ahead but reviewing the events of the past year can help prepare you for success in the New Year. It’s December when we are often prompted to look back on the last 12 months and “reflect” on how the year went. This show discusses 5  techniques to empower you to reflect, do some self discovery and put you on the right track to living your dreams in the next 12 months. 

Listen in as Kelly Palace and Maria Parker share their thoughts on the past year and where they hope to improve and succeed in 2020.

To learn more about Champion’s Mojo visit www.ChampionsMojo.com  Champion's Mojo is on Apple Podcasts, Spotify, Google Play and everywhere podcasts are found. 

Quote of the Week

“Without reflection, we go blindly on our way, creating more unintended consequences, and failing to achieve anything useful.” -- Margaret J. Wheatley

5 Steps To Reflect on the Past Year

1. Set aside 30-60 minutes uninterrupted silence to reflect.

2. Ask yourself: How do you feel?   a. What words describe your feelings and emotions?

3. Ask yourself: Where have I been and what have I been doing?

4. Go through your calendar month-by-month and write down all that you did this year.   a. What activities or things gave me the most joy and satisfaction?   b. What obstacles did I overcome and what did I learn from them?

5. What areas can you improve in and which might have the most impact?

Episode Topics and Mentions

Hurricanes

Breast cancer

Alzheimer’s disease

Google Timeline

Red Skin Syndrome

Bed bugs

Cody Miller

Boston

North Carolina

Hypochondria

Anxiety

Depression

TED Talks

Tony Robbins

Thomas Bilyeu

Joe Dispenza

Jim Rohn

Mel Robbins

Ethan Zohn

Survivor on CBS

Elizabeth Beisel

CBD oil

Audio book

Meditation

Have something you want to share with Champion’s Mojo? Email it to info@championsmojo.com Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page.

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 does Cody Miller maintain balance in his life? He’s an Olympic champion, professional swimmer and YouTube star, with a dedicated training schedule toward the 2020 Olympic Trials, who says maintaining consistency and showing up for yourself makes all the difference. In this episode, you'll learn more about the mojo that Cody uses to succeed to help you accomplish your own big goals. Tune in for a great interview that will definitely inspire you! 

WIN A CODY MILLER TEE SHIRT!  Champion’s Mojo will be giving away FIVE Cody Miller Tee shirts to 5 of the first 500 Subscribers to the Champion's Mojo podcast  YouTube Channel--that’s a 1 in 100 shot! 

To learn more about Champion’s Mojo visit www.ChampionsMojo.com  Champion's Mojo is on  Apple Podcasts,  Spotify,  Google Play and everywhere podcasts are found. 

Quote of the Week

"With those struggles in life...sitting here and sulking and being disappointed is not an option." - Cody Miller, Olympic Swimming Champion

More About Cody Miller

Cody Miller is a professional American swimmer who won gold and bronze medals at the 2016 Olympic Games. He also has six World Championships medals, has set eight American records and had a stellar NCAA career at the University of Indiana. He is a member of the D.C. Trident pro swim team that competes in the International Swim League. 

Cody Miller’s YouTube channel “Cody Miller Adventures” has more than 120,000 subscribers. He produces a podcast where he talks with fellow elite swimmers and is also part of another podcast where he talks about movies. 

Episode Topics and Mentions

D.C. Trident professional swim team

International Swim League (ISL)

Sunken Chest Syndrome - pectus excavatum

Sandpipers of Nevada

YouTube channel: Cody Miller Adventures

 Cody Miller’s podcast

Ron Aitken

MCL

Blake Pieroni

Lilly King

John Flanagan

Andrew Seliskar

NCAP Swim Club

Depression

Michael Phelps

Allison Schmitt

Tyler Clary

Brendan Hansen 

Aaron Peirsol

Rowdy Gaines

Michael Andrew

Routine

Harry Potter

Ali Miller, Morning Savage

Takeaways from Kelly and Maria:

Kelly’s two takeaways: 1) Have balance in you life for more well being, instead of putting all your eggs in one basket. 2) Consistency through all the little things adds up to success. 

Maria: 1) Choose and create joy, even when things are difficult. 2) Compartmentalize difficult times and focus on other areas for success.

Have something you want to share with Champion’s Mojo? Email it to info@championsmojo.com Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and

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

Join Kelly and Maria for a discussion on manifesting good things through the power of intentions, for yourself and for others. Kelly approaches intention from scientific perspective and Maria looks at it from a religious perspective, including prayer.

Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion's Mojo is also on Apple Podcasts, Spotify and Google Play.

Episode Topics and Mentions

Manifestations

Prayer

Energy Transfer

Quantum physics

Focus

Christianity

Colorado Springs Olympic Training Center

Lynne McTaggart

The Power of Eight

The Intention Experiment

Dr. Joe Dispenza

What the Bleep Do We Know?

Becoming Supernatural

Dr. Wayne W. Dyer

The Power of Intention

Japanese water experiments

Michael Phelps 

Milorad Čavić

Hannah Moore

Brain cancer

Brain surgery

Meditation

5 Key Ways to Use Intention from Kelly and Maria:

• Be still.

• Envision the intention in your mind.

• Bring up super-positive emotions, get love flowing.

• Bring intention to the heart, wish comes to the heart.

• Give it up. Let it go and don’t worry about the how, the when or the why.

Quote of the Week

"Where we put our awareness, and for how long, maps our destiny." -- Joe Dispenza

Have something you want to share with us? Email it to championsmojo@gmail.com 

Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and

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

Lenny Krayzelburg is a four-time Olympic gold medalist, a Swim School franchise developer and General Manager of the L.A. Current, an International Swim League, ISL, founding team. In this exclusive and revealing interview, he talks about his use of gratitude to get through tough times and the importance of having a plan for career and all aspects of life. You'll find value in this episode whether you are a pro swimmer or a budding entrepreneur. 

Subscribe to the Champion's Mojo podcast on  YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion's Mojo is also on  Apple Podcasts,  Spotify and  Google Play.

More About Lenny Krayzelburg

Lenny Krayzelburg is the General Manager of the L.A. Current professional swim team which is a member of the newly formed International Swim League. The L.A. Current team roster of pro swimmers reads like a “who’s who” of American swim champions, including Nathan Adrian, Ryan Murphy, Kathleen Baker and Ryan Held.

At the Olympic level, Krayzelburg earned four Olympic gold medals: one each in the 100 and 200 meter backstroke, and two as part of the USA 4×100 meter medley relay in back-to-back Olympic Games. He has also been named a world champion, an 11-time national champion and Pan Pacific champion. USA Swimming honored Krayzelburg as "Swimmer of the Year" in 1999 and 2000. 

Because besides being the General Manager of the L.A. Current, over a decade ago Krayzelburg also created a very successful business of Swim Schools, now called SwimRight Academy, which offers Franchise Opportunities that help kids learn to swim. He is passionate about water safety and swimming ability for every child. 

Episode Topics and Mentions

L.A. Current professional swim team

International Swim League, ISL

Ella Eastin

Margo Geer

Nathan Adrian

Ryan Murphy

Kathleen Baker

Ryan Held

Dallas

Budapest

Las Vegas

Ukraine

Russian language

SwimSwam

Cali Condors

D.C. Trident

Swim school franchise

SwimRight Academy

Matt Grevers

Golf

Takeaways from Kelly and Maria:

• Everyone performs better and succeeds when they are having fun - Fun relieves pressure.
• Planning leads to success in sports, business and life. It gives you a mental edge.
• Routine supports planning and leads to greater success.
• Gratitude is possible, even during hardships.Gratitude takes challenges and turns them into opportunities.
• Envisioning the future is powerful and magical.

Quote of the Week

"When I transitioned into the business world, I tried to have a plan, a roadmap of what I want to accomplish and how I wanted to accomplish that..that's really the mindset I've always taken as an athlete and applied it in my business career." -- Lenny Krayzelburg

Have something you want to share with us? Email it to championsmojo@gmail.com 

Keep up with the show by visiting

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

Join Kelly and Maria for a discussion on lowering stress and finding more joy this holiday season. They’ll talk about some time tested strategies to avoid the holiday pitfalls of overindulging -- in food, gifts, entertaining and more. 

Subscribe to the Champion's Mojo podcast on  YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion's Mojo is also on  Apple Podcasts,  Spotify and  Google Play.

Episode Topics and Mentions

Thanksgiving

Christmas

Kwanzaa

Winter Solstice

Experience Over Stuff

Simple Living

10 Holiday Hacks from Kelly and Maria:

• Don’t start too early - don’t allow stress to creep in, enjoy fall
• Make the holidays about experiences, not things
• Keep it simple - do what is right for you
• Look for ways to help others during the season - show love. 
• Have a plan for difficult relationships.
• Maintain routine - exercise, meditation.
• Shop online. Order, ship and get it done online. 
• Give gifts or send cards before or after the hectic holiday season.
• Remember that the holidays are about love and give from your heart.
• Eat before you go to a holiday party or meal so that you do not overeat.

Quote of the Week

“Blessed is the season which engages the whole world in a conspiracy of love.” – Hamilton Wright Mabie

Have something you want to share with us? Email it to championsmojo@gmail.com 

Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. 

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

Most people would never consider a dive into the black, icy waters of the Antarctic, but Lewis Pugh is driven by a purpose that is bigger than himself and his own comfort. The endurance swimmer is on a mission to bring awareness to and save the oceans of the world. In Part II of his exclusive interview with Kelly Palace and Maria Parker, Pugh shares some of his successes so far and overcoming low points on the journey. 

You can listen to Part I of the interview here. 

Subscribe to the Champion's Mojo podcast on  YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion's Mojo is also on  Apple Podcasts,  Spotify and  Google Play.

More About Lewis Pugh

Lewis Pugh is an endurance, ice water swimmer and the United Nations Patron of the Oceans. Pugh is the only person to have completed a long distance swim in every ocean of the world. Over 7 million people have viewed Lewis Pugh’s TED Talks and videos and countless others have followed his journeys on BBC, Good Morning America, CNN, Jon Stewart, National Geographic, Sky News and more. His autobiography Achieving the Impossible is a bestseller and was chosen for Oprah’s Exclusive Book List.

Episode Topics and Mentions

#Antarctica2020

Emperor penguins

King penguins

Ross Sea

Slava Fetisov

Admiral Bellinghausen

Russia

Moscow, Russia

China

Japan

South Africa

United Kingdom

Michael Gove, British Secretary of State for Environment

Ascension Island

Net zero by 2050

Yellowstone National Park

Yosemite National Park

Anticipatory thermogenesis

Rap music

Mohammed Ali

Apartheid

Nelson Mandela

Desmond Tutu

Molly Blackburn

Brian Button

Kayaking

Beijing Olympics

Budapest

Danube River

Plastic pollution

Elton John

Maldives

Indian Ocean

Shuhari - Japanese martial art concept

LewisPugh.com

Takeaways from Kelly and Maria:

• Drill down to find your purpose - keep going and don’t give up. Keep mining for gold. 
• Stack your confidence, through encouragement from others and tap your experiences.
• Dive in.

Quote of the Week

“In finding your purpose, it's like mining. When you hit that strata you know it. You know that you found what really is your purpose and then you just need to mine right the way along that line. Most people never dig deep enough or long enough.”.- Lewis Pugh

Have something you want to share with us? Email it to championsmojo@gmail.com 

Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and

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 does Lewis Pugh dive in at such places as the North Pole and complete endurance swims in below-freezing water temperatures? He says he is motivated by his "driving purpose,” which is saving our oceans. His interview with Kelly Palace and Maria Parker is guaranteed to inspire you to get out of your comfort zone and find your own purpose. Tune in to part one of this two-part exclusive interview with Lewis Pugh.

Subscribe to the Champion's Mojo podcast on  YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion's Mojo is also on  Apple Podcasts,  Spotify and  Google Play.

More About Lewis Pugh

Lewis Pugh is an endurance, ice water swimmer and the United Nations Patron of the Oceans. Pugh is the only person to have completed a long distance swim in every ocean of the world. Over 7 million people have viewed Lewis Pugh’s TED Talks and videos and countless others have followed his journeys on BBC, Good Morning America, CNN, Jon Stewart, National Geographic, Sky News and more. His autobiography Achieving the Impossible is a bestseller and was chosen for Oprah’s Exclusive Book List.

Episode Topics and Mentions

North Pole

South Pole

English Channel

The Long Swim

Mount Everest

Capetown, South Africa

Norway

Boston

Cold water swimming

Open water swimming

Indian Ocean

TED Talks

Anticipatory thermogenesis

Ross Sea, Antarctica 

Zodiac

Shuhari - Japanese martial art concept

British Special Service

China

United Kingdom

Russia

Slava Fetisov

Kremlin

Achieving the Impossible 

Driving through Tunnels

Takeaways from Kelly and Maria

Kelly - 1) When we have a driving purpose we can accomplish superhuman feats. 2) Martial arts concept of Shu Ha Ri, Obey the law, break the law, make the law. This is a great road map for achieving extraordinary things.

Maria - 1) Courage is a muscle and it can get flabby. We need to do things that build our courage muscle. 2) We all need a team. Surround yourself with a brave, courageous team. 

Quote of the Week

“Courage is contagious and equally, fear is contagious. I try to surround myself with courageous people." -- Lewis Pugh

Have something you want to share with us? Email it to championsmojo@gmail.com 

Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page.

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

Learn from legendary swim coach Jack Bauerle how relationships can be key to success. Bauerle has been the head men’s and women’s swim coach at the University of Georgia for 40+ years and is known for being a "nice guy." In this interview, Bauerle talks about how friendships in his life have led to his success and shares some surprising passions and the importance of family.

Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion's Mojo is also on Apple Podcasts, Spotify and Google Play.

More About Jack Bauerle

Jack Bauerle is in his 41st year of coaching at the University of Georgia, making him the longest tenured head coach in Georgia history. This fall he was nominated for the prestigious 2019 Golden Goggles Awards for National Coach of the Year. Bauerle reached the pinnacle of success when he was selected as the USA’s Olympic head women’s swimming coach in 2008 and assistant coach in the last two Olympics. His teams have also won seven NCAA team titles (as recent as 2016), and he’s coached an impressive number of Olympians, All-Americans and SEC champions. 

Episode Topics and Mentions

Leigh Ann Barnes Handbags and Accessories

Athens, GA

Chris Davis - Swim Atlanta coach

Tom Tuggle (His English teacher)

Vince Dooley

Dan McGill 

Jim Donnan 

Hayley Filsinger

Kara Lynn Joyce

Gunnar Bentz

Mary DeScenza

Melanie Margalis

Jon Urbancheck

Dick Shoulberg- Germantown Academy

Bob Bowman

Courtney Sheely 

Christy Cowell 

Dan Laak, USA Diving

Harvey Humphries

Carol Capitani 

Brian Schrader

Carol Beck

Action Items From the Hosts 

Kelly - Be more playful in life, and not so serious. Say things in a nice way, even when I'm stressed. 

Maria - Write a handwritten note to someone each day and embrace the motivation of the fear of failure. 

Quote of the Week

"I've learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.” -- Maya Angelou

Have something you want to share with us? Email it to championsmojo@gmail.com 

Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. 

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

Achieving the position of a television correspondent on Capitol Hill is one of the highest levels a journalist can attain. But it didn’t come easily for Leigh Ann and in this episode she shares some of the lessons she learned as a Division 1 scholarship distance swimmer that have helped lead to success today. You'll hear some great stories and get some great tools for dealing with your own stress.

Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion on's Mojo is also on Apple Podcasts, Spotify and Google Play.

More about Leigh Ann Caldwell

Leigh Ann Caldwell was a scholarship distance swimmer at NC State University while earning her degree in Communications and Political Science. In 2000, she moved to New York City to pursue her dream of being a journalist and started by waiting tables and doing freelance radio. In 2004, she launched a radio show and directed it until 2012. It was then that she went to work for CBS as a political writer and also worked at CNN as a political writer and producer. 

In 2014, Caldwell landed her Capitol Hill assignment for NBC. Leigh Ann has also won awards for her reporting on news such as rebuilding New York City after the 9-11 attacks, Hurricane Katrina coverage and she was the first journalist to interview ex-presidential candidate John Edwards after his cheating scandal. 

Episode Topics and Mentions

NBC News

NC State University

U.S. Capitol

Swimming

Cycling

Yoga

Orangetheory

Naturopath

Adrenal problems

Meditation 

Increasing gratitude

Shalane Flanagan Effect

NC State Women’s Leadership Weekend

Sheryl Sandberg’s book Lean In

Action Items From the Hosts 

Kelly - To gain control of her mindset to visualize the most positive outcome for every situation, particularly as it relates to an upcoming mammogram.

Maria - To take some time off from hard exercise to allow her body/knee to heal, knowing that she can get back to higher levels of physical activity again soon.

Quote of the Week

"It's not the load that breaks you down, it's the way you carry it." -- Lou Holtz

Have something you want to share with us? Email it to championsmojo@gmail.com 

Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page,

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

World Champion swimmer and U.S. National Team member, Margo Geer, joins the podcast and talks about lessons learned on the comeback trail. Geer speaks about her decision to spend a year out of the pool and how it helped her reconnect with her love of swimming. Geer also shares tips for using positive self-talk to reach goals. 

Subscribe to the Champion's Mojo podcast on  YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion on's Mojo is also on  Apple Podcasts,  Spotify and  Google Play.

More about Margo Geer

 Margo Geer is currently one of the USA’s top sprint freestylers and a professional swimmer, sponsored by TYR. She is a member of the LA Current Professional Swim Team.  After finishing a stellar NCAA career at the University of Arizona, where Margo was one of the first women EVER to break 47 seconds in the 100 yard freestyle, she went on to win a gold medal for the US at the 2015 World Championships as part of the 400 mixed free relay. Then 2016 and 2017 were years of transition for Margo. At the 2016 Olympic Trials she failed to make the Olympic Team, then that same year had shoulder surgery and spent a year completely out of the water while helping coach The Ohio State University Swim Team in the 2016-17 season. Margo returned to the pool in mid 2017. 

That break has led Margo to her best performances ever, culminating in making this year’s 2019 World Championships Team, where she won a relay silver medal and an individual gold in the 100 free at this summer’s Pan American Games Championships.  

Episode Topics and Mentions

University of Alabama

The Ohio State University

University of Dennison

University of Michigan

Hematology

Bill Dorenkott

Cody Miller

David Marsh

 Ryan Held

Coley Stickels

Brother: Marcus Geer

Parents: Mark and Linda Geer

Mark Bernadino

Bloomington, Indiana

Tuscaloosa, Alabama

LA Current

Self talk

100 meter freestyle

Olympic Trials

International Swim League, ISL

Action Items From the Hosts 

Kelly - To remember that it is never too late to course correct. If I see something that I want to go back and do, it’s okay to do that. 

Maria - Think clearly about the things I really love and to follow those things with action. Quote of the Week 

“Every setback is an opportunity for a comeback.” -- Unknown

Have something you want to share with us? Email it to championsmojo@gmail.com 

Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. 

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

Procrastination is a challenge we’ve all faced at one point or another. Who hasn’t struggled with delaying, avoiding, and procrastinating on issues that are important? Why do we procrastinate?  How can we stop procrastinating? How can we kick this bad habit for good? Kelly Palace and Maria Parker answer these questions, and dig into the science of procrastination, to give listeners tools to help defeat procrastination. 

Kelly and Maria discuss several tools for defeating procrastination which you’ll be able to use today! Below is just one of the ideas to help you defeat procrastination:

A Look at Temptation Bundling

Temptation Bundling is a concept that Katy Milkman at The University of  Pennsylvania developed. Simply put, the strategy suggests that you bundle a behavior that is good for you in the long-run with a behavior that feels good in the short-run.

Here are a few common examples of temptation bundling:

• Only listen to audiobooks or podcasts you love while exercising.
• Only get a pedicure while processing overdue work emails.
• Only watch your favorite show while ironing or doing household chores.
• Only eat at your favorite restaurant when conducting your monthly meeting with a difficult colleague.

Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion's Mojo is also on Apple Podcasts, Spotify and Google Play.

Episode Topics and Mentions

Procrastination

Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear

Present Self versus Future Self

Breast cancer

Mammogram

Temptation bundling

Katy Milkman at The University of  Pennsylvania

Distraction

Visualization

Mindfulness

Seinfeld Strategy

Procrastinus.com

Commitment contract

Stickk.com

Action Items From the Hosts 

Kelly - Think about my future self when it comes to things like vitamins, eating right or exercising. What can I do in the present to make the future better?

Maria - Take the time to be intentional about what I am doing. Get a wall calendar and mark a red “X” for the days I complete a new eating habit or string together an action that will help me reach my goal.

Quote of the Week

“You may delay, but time will not, and lost time is never found again.” --  Benjamin Franklin

Have something you want to share with us? Email it to 4championsmojo@gmail.com.

Keep up with the show by visiting

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

They say patience is a virtue and life likes to test it. This episode highlights the extreme patience practiced by Ella Eastin, one of the USA’s toughest swim stars and member of the National Team. Ella Eastin discusses a couple of major setbacks that delayed her Olympic swimming dreams and how she is patiently waiting to make her mark on the international long course scene with hosts Kelly Palace and Maria Parker.

Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion on's Mojo is also on Apple Podcasts, Spotify and Google Play.

More about Ella Eastin

Ella Eastin has earned 12 NCAA Titles and in is the first woman to four-peat by winning the grueling 400 IM all of her college years at Stanford University, while helping Stanford win the NCAA overall title for the last three years of her career. Now, Ella Eastin is a professional swimmer, sponsored by Arena, and a member of the LA Current professional swim team.

In 2017, in what could be deemed as her breakout long course swim, which qualified her for the World Championship Team, later turned into a disqualification for something known as the “Lochte Rule.” Then in 2018 again when it was time to earn a spot on the 2019 World Championship team, Ella fell ill with Mono and had a sub-par performance at the World Team Trials. But now Ella is healthy and has patiently been waiting to make her first Olympic Team. 

Episode Topics and Mentions

Stanford University

Arena

LA Current

NCAA

Degree in Human Biology

Nursing

Lochte Rule

World University Games

Delayed gratification

Katie Ledecky

Simone Manuel

Elizabeth Beisel

Leah Smith

Melanie Margalis

Madisyn Cox

Steve Furniss

Greg Meehan

Action Items From the Hosts 

Kelly - To remember that the goals that I have may not turn out exactly as I want, but I know that some moments will come out of the hard work.

Maria - To think, persevere and be patient and know that something good will come if I put good intentions and heart into it.

"Know that what you do today may not show results right away, but in the long run it is going to pay off " - Ella Eastin

Have something you want to share with us? Email it to 4championsmojo@gmail.com.

Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. 

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 the word “responsibility” mean to you? The topic of responsibility is important if you want to win in sports or life but it is an underrated topic. Merriam-Websters Dictionary’s various definitions center on responsibility consisting of “having a duty,” “being accountable” and “making decisions without another’s authority.” Responsibility, however, has a lot to do with ownership. Hosts Kelly Palace and Maria Parker share their own experiences with taking responsibility for things that have happened in their lives and how they use the word “ownership” as a synonym for “responsibility.”

Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion on's Mojo is also on Apple Podcasts, Spotify and Google Play.

Tips for Taking Responsibility for Your Thoughts, Feelings, Words & Actions

1. Stop blaming and making excuses.
2. Stop complaining.
3. Manage your duties.
4. Keep a schedule.
5. Avoid procrastination. 

Episode Topics and Mentions

Ownership

Jocko Willink 

Leif Babin 

Extreme Ownership: How U.S. Navy Seals Lead and Win

David Goggins

Victim mentality

Entrepreneurship

Side hustles

Joelle Casteix’s Ted Talk 

Red Skin Syndrome

Topical steroids

Cognitive behavioral therapy

Action Items From the Hosts 

Kelly: Avoid procrastination and own what you need to do.

Maria: To avoid “kicking and screaming” and to remind yourself that you are an adult and responsible for your thoughts. 

“Being responsible is an enormous privilege.... It's what marks anyone a fully grown human.” - Barack Obama

Have something you want to share with us? Email it to 4championsmojo@gmail.com.

Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. 

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 make culture adjustments that positively impact your surroundings -- at work, at home, in sports and in life? This episode features an exclusive interview with Team Elite swim coach David Marsh who talks about changing the culture of a team, what it takes to be successful and some of his future plans. 

Subscribe to the Champion's Mojo podcast on  YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion's Mojo is also on  Apple Podcasts,  Spotify and  Google Play.

More About David Marsh

David Marsh is the head coach of Team Elite in San Diego, Calif. Prior to founding Team Elite, he was the men's and women's swimming coach at Auburn University. After becoming head coach of Auburn in 1990, Marsh led the men's team to seven NCAA national championships and the women's team to five national championships. He finished his coaching career at Auburn in 2007 and has been working with elite swimmers ever since. Coach Marsh is well known internationally, having coached 49 Olympians from 19 different countries. In December 2016, Marsh was named the Professional Adviser of the Israel Swimming Association, with a goal of preparing the country's swimmers for the Tokyo 2020 Olympics.  

Episode Topics and Mentions

Auburn University

Auburn Swimming

Charlotte, North Carolina

Team USA Swimming

US National Team

Southern California

Israel Swimming Association

Jeff Gaeckle

Michael Chadwick

Kathleen Baker

Marko Djordjevic

Kristin Marsh

Rowdy Gaines

Bob Groseth

Pat Calhoun

Josh Davis

Mark Spitz

Daniel Coyle

Nick Shackell

Mark Gangloff

Cullen Jones

John Wooden

Yoav Bruck

Jim Sheridan

Dean Hutchinson

Bill Pilczuk

Ralph Crocker

Adrian Bender

Hayley Piersol

Mike Bottom

Dave Bottom

Adam Schmitt

Dave Durden

John Maxwell

Rick Dumont

Marius Kusch

Alyssa Marsh

Pam Swander

Summer Sanders

Michael Andrew

Richard Quick

Jimi Flowers

Dorsey Tierney-Walker

Kim Brackin

Bo Jackson

John Hargis

Dave Denniston

Jack Johnson

Action Items From the Hosts 

Kelly: To take some quiet moments and think about what I can do to be better.

Maria: Be open to bringing people in to help grow my business and infuse it with new project ideas. 

 Quote of the Week 

"The Culture is the centerpiece. You'd rather have a good culture than a good immediate result because culture will cause the result to repeat". --David Marsh

 Have something you want to share with us? Email it to 4championsmojo@gmail.com.

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 feel like you never have enough time? We could all use some help with time management and that’s what this episode is all about as hosts Kelly Palace and Maria Parker share five key points that will help you be more productive and make time for more of the things you love doing. 

Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion on's Mojo is also on Apple Podcasts, Spotify and Google Play.

More About Time Management

Make the most of your time with these 5 pillars of time management:

1. Prioritize the toughest thing on your to-do list first

•  Eating the frog - Make sure you are doing what is most important first

1. Eliminate distractions in order to focus 

• Deep thinking - a skill that many are missing now
• We are 40% faster in productivity when we aren't interrupted
• TIP - Set time blocks for focused work

1. Put it on the schedule  

• Use shared calendars with those that need to know
• Put fun things on the schedule too

1. Just say no

• Know your priorities so you can focus on them

1. Delegate - It's a boss skill 

• Ask other people to handle tasks they can do for you, so you can focus on the important ones.

Episode Topics and Mentions

Time management

Deep thinking

Priorities 

Google Calendar

Scheduling

NC State

Trish Blackwell

Buffer of time

Japanese culture

Delegation

Upwork.com

Dave Jackson - The School of Podcasting

The Podcast Review Show

Action Items From the Hosts 

Maria: Figure out what to delegate - and take the time to do it.

Kelly: Say no to yourself and don’t look for things to do that are not on your priority list.

Quote of the Week:

“It is not enough to be busy. So are the ants. The question is: What are we busy about?” -- Henry David Thoreau

Have something you want to share with us? Email it to 4championsmojo@gmail.com.

Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. 

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

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 do you stay strong in the face of adversity - and how do you do it with tenacity and grace? US swimmer Madisyn Cox joins the podcast to talk about overcoming a major career setback to continue to do the sport she loves -- swimming. Cox discusses how time management and tapping into her life’s support system has aided her success so far. She shares her goals for the future, including training to qualify for the 2020 Olympics and applying for medical schools. 

“Even in tough times, you still go in, you put your head down, you put in the work,” Cox said, when giving advice for cultivating a champion’s mindset. 

Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion on's Mojo is also on Apple Podcasts, Spotify and Google Play.

More About Madisyn Cox

Madisyn Cox is a top US Swimmer who had a stellar NCAA career at the University of Texas where she was a 10-time All-American and was named the 2015 Big 12 Conference Swimmer of the Year. Cox won a gold medal at the 2017 World Championships as part of the US 4 x 200 free relay and earned an individual bronze medal in the 200 IM. Cox finished just two spots out of making the 2016 Olympic Team in the 200 and 400 IM. She was recently ranked #1 in the world and is currently ranked #1 in the US in the 200 IM. She’s also currently on a fantastic run at the TYR Pro Swim Series. 

Episode Topics and Mentions

University of Texas 

Stanford University

University of South Carolina

TYR Pro Swim Series

Swimming

Having a present mindset

West Texas

Trey Hayes

Carol Capitani

Eddie Reese

The color Red

“Win Practice”

Medical school

Swim coaching

Time management

Action Items From the Hosts 

Maria: Time management. Prioritize your tasks on our to-do list by putting the most important in the top 3.

Kelly: If you have something overwhelming, think of who else might be going through something and who you can help.

Quote of the Week: 

“Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved.” - Helen Keller

Have something you want to share with us? Email it to 4championsmojo@gmail.com. 

Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. 

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 want to perform like a Champion in your everyday life? Then routines are a must for success. Kelly and Maria discuss the many benefits that having routines provide, including improving our Mental Health.  They also talk about some of the most popular routines for success, what routines they use and they even profile some interesting routines of Champions from various walks of life.  Tune in and grab some power for your day!  Listen here.   Routines, which might also be referred to as rituals, habits or practices are something that champions most definitely use and so do business leaders, great parents and other successful people across the board! Routines may not initially sound like they are game changers but they can elevate performance in all areas of life and even improve mental health. Hosts Kelly Palace and Maria Parker share five of their own routines and others that famous people implement for success. 

Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion on's Mojo is also on Apple Podcasts, Spotify and Google Play.

More About Routines

Routines can improve mental and physical health. Some of the benefits include that routines:

Make us more efficient Reduce our need to plan Reduce stress Create structure in our lives Save time, our most valuable resource Instill good habits Break bad habits Help us become more proficient Help us get the most important tasks done Read more on the health benefits of routine from Northwestern Medicine: https://www.nm.org/healthbeat/healthy-tips/health-benefits-of-having-a-routine

Episode Topics and Mentions

Mental health

Stress reduction

Intermittent fasting

Sleep routine

Sleep hygiene

Exercise routine

Athletic routine

Discomfort challenge

Choice theory

Parenting

Win the morning

Bible study

Gratitude journal

Meditation

Michael Phelps 

Oprah Winfrey

Tony Robbins 

Jerry Seinfeld 

Tom Bilyeu

Zig Ziglar

The Morning Four podcast

Cruzbike

Action Items From the Hosts 

Maria: Implement cues to stay in routine, like setting out your shoes if you plan to go for an evening walk. Be flexible with the best ways to implement new routines so that they bring joy.

Kelly: Establish routines but realize that sometimes you’ll need a break. Don’t take routines to the extreme so that they feel like a prison. 

Quote of the Week: 

“You'll never change your life until you change something you do daily. The secret of your success is found in your daily routines." -- John C. Maxwell

Have something you want to share with us? Email it to 4championsmojo@gmail.com. 

 Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page.

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 episode talks about something that affects all of us, every day, and that is the food that we eat, or don’t eat. You’ll learn about two of today’s most promising and popular newer eating regimens - the ketogenic diet and intermittent fasting. Hosts Kelly Parker and Maria Parker share their positive personal experiences with both diets (Kelly follows intermittent fasting, Maria follows ketogenic, or keto, eating). 

Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion on's Mojo is also on Apple Podcasts, Spotify and Google Play.

More About The Ketogenic Diet

Followers of a ketogenic diet eat a high fat, moderate protein, and very low carbohydrate diet. Followers drastically reduce carbohydrate intake and replace those calories with fat. After an adjustment period, the reduction in carbohydrates cause the body to go into a metabolic state called ketosis. When in ketosis the body burns fat for energy much more efficiently.  The diet also can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits The diet typically includes plenty of fats from nuts, dairy and healthy oils. Host Maria Parker bases her meals on fibrous vegetables first, with lots of fat and  moderate amounts of protein. 

Read More About Ketogenic Diet:

Benefits of Keto Diet: 

• https://www.rd.com/health/healthy-eating/benefits-keto-diet/
• https://www.drperlmutter.com/5-benefits-of-a-ketogenic-diet-weight-loss-beyond/

Keto and Acne: 

https://www.dietdoctor.com/low-carb/benefits/acne

How to get started:

https://www.dietdoctor.com/low-carb/keto

More About Intermittent Fasting

Followers of intermittent fasting, or IMF, pick a core window of time to eat and then fast the rest of the time. The most recommended time frame is 16/8, or 16 hours of fasting and 8 hours of eating. If your goal is weight loss, IMF has been shown to help decrease body fat percentage while preserving lean muscle mass, especially when following the 16/8 method of fasting. If you want to enhance your performance while burning more fat, working out in a fasted state can help. Research shows IMF can also help regulate blood sugar levels, improving insulin sensitivity. This can help with weight loss and be beneficial for diabetes management. Many diseases can be linked back to chronic inflammation. IMF can help bring down overall levels of inflammation. Anti-aging cellular autophagy, or the process which your body cleans up dead cells and repairs damaged cells, is boosted with IMF. 

Read more about Intermittent Fasting:

Harvard Medical School: 

https://www.healt

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 take to have a winning perspective? The University of Louisville head combined swim coach Arthur Albiero joins Champion’s Mojo to talk about his successful men and women’s swim programs and how winning is about more than recognition for an accomplishment.  

“Winning is not just standing at the top of the podium… it’s overcoming adversity or something perceived negative in your life,” Albiero said in his poolside interview with host Kelly Palace. “It’s digging deeper… if things don’t go your way, reinvent yourself.”

Albiero talks about his 16 seasons at the University of Louisville and what it took to build a winning culture. He also discusses his family dynamic now that his son Nick Albiero is swimming at college, and potentially Olympic, levels. 

Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion on's Mojo is also on Apple Podcasts, Spotify and Google Play.

More About Arthur Albiero

Arthur Albiero has coached the men and women swim programs at the University of Louisville for 16 years and has been named ACC Coach of the Year. A Brazilian by birth and holding dual American citizenship, Albiero was named to the USA National Team’s coach staff for the 2016 Olympic Games in Rio. This past season, the women’s team placed 4th in the NCAA and the men’s team placed 5th, making Albiero the only combined coach with both teams in the top 5. He resides in Louisville with his wife Amy Albiero who is club swim coach and his three children. 

Episode Topics and Mentions

Lessons from failure

Taking a risk

University of Louisville

Oakland University 

Swimming

Swim School

Jim Steen

Kenyon College

TYR ProSwim Series

Mallory Comerford

Kelsi Worrell Dhalia

Nick Albiero 

Amy Albiero

Tom Jurich

Cruzbike

Recumbent bikes

Action Items From the Hosts 

Maria: If you have a goal, write it down. Tell someone for accountability. 

Kelly: Write down your “why” for your goal -- see if it resonates and ignites passion. 

Quote of the Week: “Triumph and disaster are both imposters” – Rudyard Kipling 

Have something you want to share with us? Email it to 4championsmojo@gmail.com. 

Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page.

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

Are you looking to up your game in mental toughness? Dan Plesac shares his personal champion’s mentality, including how to use the “mental toughness, extra effort” mindset. 

Plesac, who has recently taken up swimming, talks with hosts Kelly Palace and Maria Parker about how the sport has taught him mental and physical determination.

“Swimming is a lot more difficult than I thought it was because there is so much alone time,” Plesac says in the interview. “You have to be very disciplined at it.”

Subscribe to the Champion's Mojo podcast on  YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion on's Mojo is also on  Apple Podcasts,  Spotify and  Google Play.

More About Dan Plesac

Dan Plesac is a record-holding Major League Baseball player and three-time All Star, where he spent 18 seasons as a pitcher, spending time with six different teams, including the Milwaukee Brewers. In his 18 year career, he was never on the disabled list and never had surgery. He is the leader for the Brewers in appearances, saves and earned-run average, playing in 1,064 games total in his career.   

Episode Topics and Mentions   

MTXE - Mental Toughness Extra Effort

Wichita State

Swimming

Golf

Milwaukee Brewers

Major League Baseball

MLB TV

Beginning swimmer

Pitcher

Michael Jordan

Michael Phelps

Don Mattingly

Cal Ripken Jr.

Dave Winfield

Ken Griffey Sr. 

Bill Wegman

Larry Haney

Rick Cerone

Andre Thornton

Cecil Fielder

Joe Orsulak

Mickey Tettleton

Pete Bodavich

Justin Verlander

Yankee Stadium

Chicago White Sox

Gary, Indiana

NC State

Sense of humor

Action Items From the Hosts 

Maria: Implement a routine to do before starting anything -- including work. 

Kelly: Add some humor to things that tie you in a knot. Instead of getting frustrated, look for the funny side.

Quote of the Week: “If you’re going through Hell, keep going.” – Winston Churchill

Have something you want to share with us? Email it to 4championsmojo@gmail.com. 

Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. 

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

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

Insecurity Detox

Want to get rid of insecurities and feel empowered? Confidence Coach, author and top podcaster Trish Blackwell joins hosts Kelly Palace and Maria Parker to talk about ways to get rid of insecurity and feel empowered. Trish Blackwell shares her own journey of self discovery after overcoming an eating disorder and lack of self confidence.  Blackwell talks about how anyone can have a champion’s mindset through steps like prioritizing personal growth, quieting their minds and then showing up. 

Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion on's Mojo is also on Apple Podcasts, Spotify and Google Play.

More About Trish Blackwell

Trish Blackwell is the leading Confidence Coach in the personal development space with a specialized niche within the Fitness Industry. Blackwell is particularly passionate about bringing hope to those who struggle with negative body image, eating disorders, or confidence issues. She is a personal trainer, author, podcaster, and app publisher, She is also featured on the nationally syndicated radio show, Keep the Faith. Blackwell’s newest book, Insecurity Detox: A Breakout Plan to Rejuvenate Your Body, Mind, and Spirit was released by Howard / Simon & Schuster in 2016. Learn more at TrishBlackwell.com.

Episode Topics and Mentions

Runner

Swimmer

Surfer

Snowboarder

Triathlons

Ironman

USA World Championship Team, Duathlon

Davidson College

Self esteem

Confidence coaching

Physical therapy

College swimming

Crisis of confidence in women

Self-doubt

Journaling

Going technology free

Decision fatigue

Podcasting

Action Items From the Hosts 

Maria: Quiet your mind. Making time for that quiet time in your life is just as important as making time to exercise. 

Kelly: Wear your pajamas to the grocery store (or do whatever thing that shows that you just don’t care what people think of you). 

Quote of the Week: “Perfectionism is not the same thing as striving to be our best. Perfectionism is not about healthy achievement and growth. It’s a shield from being your true self.” --  Brené Brown

Have something you want to share with us? Email it to 4championsmojo@gmail.com. 

Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. 

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

Rowdy Gaines is the feature of this episode’s Road Trip Segment where he speaks with host Kelly Palace about the role that enthusiasm has played in his success in the pool and in life. He credits his father’s big personality and his four daughters for feeding his enthusiasm in life, as well as a genuine love for swimming. He says the keys to his success in swimming and life are a sense of responsibility, dedication to the sport or career, teamwork and taking risks. 

Kelly Palace and co-host Maria Parker also share their own stories about how enthusiasm can make or break a goal and the experience.  

Subscribe to the Champion's Mojo podcast on  YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion on's Mojo is also on  Apple Podcasts,  Spotify and  Google Play.

More About Rowdy Gaines

Rowdy Gaines is a three-time Olympic gold medalist in swimming and holds 12 U.S. national championships. In 2015, he was recognized with the USA Swimming Award, the most prestigious award one can receive for contributions to the sport. He is an avid lifelong swimmer and an outspoken US Masters swimmer who hosts the Rowdy Gaines classic meet in Orlando each year. He is in the International Swimming Hall of Fame and the U.S. Olympic Hall of Fame. Gaines has served as a swimming analyst for ESPN and NBA Sports for swimming for the past seven summer Olympics. 

Episode Topics and Mentions

US Masters Swimming

Michael Phelps

Summer Sanders

Angel Martino

Katie Ledecky

Missy Franklin

Molly Hannis

Nathan Adrian

Cody Miller

Michael Andrew

Peter Andrew

Eddie Reese

Richard Quick

Tina Andrew

Kaitlin Sandeno

Mark Spitz

Tiger Woods

Serena Williams

Game of Thrones

Grandchildren

Idaho

Florida

Hawaii

Indiana University

YMCA

NBC Sports

ESPN

Summer Olympics

“Rowdy Rising”

NCAA Swimming

International Swimming Hall of Fame

U.S. Olympic Hall of Fame

Pro Swim Series

International Swimming League

Backstroke flags

Underwaters - the “fifth stroke”

Swimming lessons

Action Items From the Hosts 

Maria: If you don’t feel passionate about something, pick something to start aiming to achieve and then move in that direction. 

Kelly: Find a “why” for your enthusiasm and focus on what value you are bringing to the table. Take one step at a time.

Quote of the Week: 

“Success consists of going from failure to failure without losing enthusiasm.” - Winston Churchill

Have something you want to share with us? Email it to 4championsmojo@gmail.com. 

Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. 

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

Imperfect Life

On today’s episode, Kelly Palace and Maria Parker interview Olympian Summer Sanders about her life after athletics, discussing what she is doing as a businesswoman, wife and mother of two. Sanders calls in to the show from her home in Spain where she is living for a year with her family as a way to purposefully retreat from the busyness of modern family life. 

Sanders talks about embracing the imperfect moments in life and letting yourself experience them. She discusses her own parents and how their influences made her who she is and how they continue to inspire her own intentional parenting practices. 

Subscribe to the Champion's Mojo podcast on  YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion on's Mojo is also on  Apple Podcasts,  Spotify and  Google Play.

More About Summer Sanders

Summer Sanders is a gold-medal winning Olympic swimmer who is also a sports commentator, reporter, television show host and actor. Sanders won back-to-back NCAA Swimmer of the Year awards in only two years as a collegiate swimmer. She won two gold medals at the 1992 Olympic Games (one in 200m butterfly and one in the 4 × 100m medley relay), as well as a silver medal (200m IM) and a bronze (400m IM). 

Since her Olympic-swimming days, Sanders has continued to make a name for herself as a sports commentator, actor and author of the 1999 book “Champions Are Raised, Not Born: How My Parents Made Me A Success.” She is a current panelist on CBS Sports’  “We Need to Talk” the first-ever nationally televised all female weekly sports talk show and has her own blog and website at SummerSanders.co.

Episode Topics and Mentions

CBS Sports

We Need to Talk

Good Morning America

The Today Show

MTV

Stanford University

NCAA

Sardinero Beach, Santander, Cantabria, Spain

Surfing

Intentional Parenting

Divorce

Mentorship for Women

Action Items From the Hosts 

Maria: Take time to be in the moment, especially in your relationships. Do not just rush from one activity to the next. Embrace imperfection in life with joy. 

Kelly: Pay attention to things that happen that aren’t planned because they may be the new plan. Remember that champions really show up and are honest about what they are doing 100 percent of the time. 

Quote of the Week: 

“One of the basic rules of the universe is that nothing is perfect. Perfection simply doesn’t exist. Without imperfection, neither you nor I would exist.” -- Stephen Hawking

Have something you want to share with us? Email it to 4championsmojo@gmail.com. 

Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and

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

Big-Hearted Swimming

On today’s episode, Kelly Palace shares her interview with distance swimmer Zane Grothe that she conducted at the recent Pro Swim Series event in Bloomington, Ind. Grothe talks about how watching himself on video improves his technique and how other swimmers like Michael Phelps, Michael Andrew and Caeleb Dressel inspire him.

Grothe talks about how pushing himself to do his best in the pool has helped him succeed in other areas of life too. He shares a typical training week and what his diet entails with listeners -- and explains the “why” behind his mohawk hairstyle.

Subscribe to the Champion's Mojo podcast on  YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion on's Mojo is also on  iTunes,  Spotify and  Google Play.

More About Zane Grothe

Zane Grothe is a freestyle swimmer who shines in distance and mid-distance events. He broke the American and U.S. Open records in the 500 yard and 1650 yard freestyle events at the 2017 USA Winter National Championships and is training for a chance to compete on the USA Olympics Swim Team for 2020. Grothe holds a Bachelor of Arts degree in Aerospace Engineering and said he hopes to one day work for a space-focused company, like SpaceX or Boeing.

Episode Topics and Mentions

Kurt Cady

Caeleb Dressel

Michael Phelps

Michael Andrew

Niki Nolte

Indiana University

Auburn University

Florida State University

Pro Swim Series

2020 Summer Olympics

Aerospace Engineering

SpaceX

Boeing

Livestrong Foundation

TEAM NEGU

Love Your Melon Foundation

Thyroid Cancer

Childhood Cancer

Mohawks

Pickleball

Action Items From the Hosts

Maria: Challenge yourself to deal with pain - how much pain can I manage? Pain isn’t a bad thing. Move through pain to become more mentally strong.

Kelly: Inventory whatever you are working on in your life and identify your strengths and weaknesses and then decide to work on your weaknesses.

Quote of the Week: “The seat of knowledge is in the head, of wisdom, in the heart." -- William Hazlitt

Have something you want to share with us? Email it to 4championsmojo@gmail.com.

Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page.

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 pressure to succeed can feel overwhelming for athletes or anyone preparing for something that means a lot. Conquering performance anxiety takes the right mindset and building up confidence in tangible ways.   

Subscribe to the Champion's Mojo podcast on  YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion on's Mojo is also on  iTunes,  Spotify and  Google Play. 5 Tenets to Combat Performance Anxiety 

1.  Practice, practice, practice - If you've done your preparation, you know you are ready and it can give you confidence. 
2.  Create a pre-performance routine - Have a set routine before a performance. 
3.  Stay in your lane - Focus on your own performance, not what others are doing. 
4.  Use adrenaline for fuel - Use caffeine as an ergogenic. 
5.  Add a "so" to your "what ifs?" - Visualization is key. 

Action Items from the Hosts Kelly: Think about something coming up and give yourself a “So what?” so that the event is not so scary. Maria: Focus on the process and focus on what you are doing -- not what others are doing. Do what you do and enjoy it in the moment.
Episode Mentions
Pickleball
Quote of the Week
 “There is no strong performance without a little fanaticism in the performer.” -Ralph Waldo Emerson 
Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page.

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

Ray Looze is the head men's and women's coach at Indiana University and has seen success as a swimmer and a coach. On this episode, he talks to Kelly Palace and Maria Parker about how his drive as a coach may be motivated by his own unfinished business. Photo credit: SwimmingWorld.com

Subscribe to the Champion's Mojo podcast on  YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion on's Mojo is also on  iTunes,  Spotify and  Google Play. More about Ray Looze Looze was on the USA 2016 Olympic team staff and coached seven 2016 Olympians, including Cody Miller and Lilly King. In 2016, he was named Big 10 Coach of the Year. Looze is also a former USA national-team swimmer and a medalist at the 1991 Pan American Games. He swam for the USC Trojans in college. "Coaching is the hardest thing I've ever done - and it isn't even close," Ray Looze said in this podcast interview. 

Episode Mentions

Swimmers: Lilly King, Cody Miller, Blake Pieroni, Zane Grothe

Coaches: Teri McKeever, Jonty Skinner, Eddie Reese

Action Items from the Hosts

Maria - Consider yourself a professional in whatever you do.

Kelly - Rip off the Band-Aid and do something you've been scared to do.

Quote of the Week

"Life is not simply a series of exciting new ventures. The future is not always a whole new ball game. There tends to be unfinished business. One trails all sorts of things around with them, things that simply won't be gotten rid of." -- Anita Brookner

(Anita Brookner was an English award-winning novelist and art historian. She was Slade Professor of Fine Art at the University of Cambridge from 1967 to 1968 and was the first woman to hold this visiting professorship. She was awarded the 1984 Man Booker Prize for her novel Hotel du Lac.)

Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page.

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

Nothing teaches you about pain and suffering better than endurance athletics. Hosts Kelly Palace and Maria Parker are both top endurance athletes and share with listeners some of their mojo for dealing with pain and suffering, in both sports and life. Both hosts share personal stories designed to motivate, inspire and educate you.

Subscribe to the Champion's Mojo podcast on  YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion on's Mojo is also on  iTunes,  Spotify and  Google Play.

More About Managing Pain and Suffering

The right mindset has been scientifically connected to better management of pain and suffering.

Check out this article in Psychology Today by Toni Bernhard J.D. on how mindfulness can help with physical suffering:  

 https://www.psychologytoday.com/us/blog/turning-straw-gold/201104/how-mindfulness-can-help-physical-suffering

Action Items from the Hosts

Maria: Find a way to tell a story that is helpful and positive during pain and suffering. Try to tell a story that is authentic and true.

Kelly: Be prepared. Life can have painful experiences and you need to be ready.  Think ahead for that go-to person or practice that help comforts you.

Quote of the week:  “As much as we would like to avoid pain and suffering, they are some of life's best teachers.” --William E. K. Parker

Keep up with the show by visiting YouTube, 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

Listen in as Kelly Palace and Maria Parker interview legendary swim coach Mark Bernardino, the current associate head coach at NC State University. Bernardino discusses achieving excellence in his own life and with his swimmers from the over 40 years of coaching champions. He discusses what he thinks makes a champion and tells some fantastic stories to motivate listeners.

Photo credit: SwimmingWorld.com

Subscribe to the Champion's Mojo podcast on  YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion's Mojo is also on  iTunes,  Spotify and  Google Play.

More About Mark Bernardino

Mark Bernardino came to prominence in the swimming community as the head swimming coach at the University of Virginia for 30 years. He went on to serve as an assistant coach at the University of South Carolina and is now associate head coach at NC State. In total, Bernardino has coached more than 40 years in Division I, with 27 ACC championships under his belt. Since 1996, he has put a swimmer on every Olympic team.

More Items Discussed on the Show

Read more about Fran Crippen, a swimmer for Bernardino that died at the age of 26 in an open water swimming race:  http://www.espn.com/olympics/swimming/news/story?id=5718372

Bernardino’s “Law of the 8 Es”:  Effort, Emotion, Energy, Enthusiasm, Excitement, Execution and Encouragement = Excellence (do all of those things at the highest level possible and you'll find excellence).

Action Items from the Hosts

Maria - To prepare mentally for excellence, change the last thought of the day to something you are happy about.

Kelly - Part of achieving the 8 Es is to find someone who has a positive voice to bring enthusiasm and excitement.

Quote of the week:  "We're not born mentally or physically tough, those are acquired traits and if you’re willing to work hard to develop those traits, chances are you'll become better than you ever thought you could become." --Swim Coach Mark Bernardino

Keep up with the show by visiting YouTube, 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 episode is all about the importance of getting out there and moving and how to incorporate movement into everyday life for better health, improved cognition and elevated mood. Kelly and Maria discuss how important moving is and the difference between movement and exercise. You'll hear Kelly's amazing story of running out of New York City on September 11, 2001 and how Maria got her start as an adult athlete.

More information on movement

Americans simply do not move enough. In total, Americans are  sitting an average of 13 hours per day, according to a survey from Research Now, prompting experts to declare that “sitting is the new smoking.” Not everyone has the desire to get out and exercise, but everyone should be prioritizing movement in their daily routines.

More information on the dangers of sitting:

https://www.cnn.com/2017/09/11/health/sitting-increases-risk-of-death-study/index.html

Action Items from the Hosts

Kelly: Buy an Air Desk / Floating Desk to use with a recumbent bike and move your legs while working on a computer, laptop or phone. If you don’t want to spend the money for the setup, find a countertop that is bar height or stack some books on a desk or table until you can stand to work at your screen.

Maria: Set a timer for 45 minutes and when that ends, get up and do something physical either outside, or right there in your home or office. Reset the timer when you are done. The timer is a reminder to get up and move.

Quote of the Week: "Sitting is more dangerous than smoking, kills more people than HIV, and is more treacherous than parachuting. We are sitting ourselves to death." -- James Levine, a professor of medicine at the Mayo Clinic

Have something you want to share with us? Email it to 4championsmojo@gmail.com.  

Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page.

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