Champions Mojo for Masters Swimmers

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

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

More About The Ketogenic Diet

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

Read More About Ketogenic Diet:

Benefits of Keto Diet: 

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

Keto and Acne: 

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

How to get started:

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

More About Intermittent Fasting

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

Read more about Intermittent Fasting:

Harvard Medical School: 

 https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156  

Beginner’s Guide to IMF: 

 https://jamesclear.com/the-beginners-guide-to-intermittent-fasting

Benefits of IMF for Body and Mind: 

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 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

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

On today’s episode, Kelly Palace and Maria Parker interview Braden Holloway, NC State’s head coach for both men’s and women’s swimming. Holloway shares some of his strategic steps to success, including how he values being a mentor to his team members. Holloway talks about taking the NC State swimming teams from a “lull” to championship seasons and the progression over the last 8 years of his coaching tenure.

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

More About Braden Holloway

Braden Holloway is coaching his 8th season in 2019 at NC State for both the men’s and women’s teams. He has been named the ACC Men’s Swimming Coach of the Year six times in the past seven years and was named the ACC Women’s Swimming Coach of the Year in 2017. His swimmers hold multiple individual and relay records and NCAA championship wins.

Action Items From the Hosts

Maria: Reach out to someone you interact with personally or in business who you do not have a great relationship with -- and “think outside the box” on ways to improve that connection and build trust in the relationship.

Kelly:  Find one thing in your life that is not authentic and get rid of it or find a way to infuse your own authenticity into it so you feel comfortable and confident.

Quote of the Week: “Be yourself, everyone else is taken.” Oscar Wilde

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

On today’s episode, Kelly Palace and Maria Parker talk about achieving big things with small, actionable steps. Kelly shares her breast cancer experience and how the task of emptying her parents’ home to send her father to assisted living, before her mother passed away, was overwhelming but she approached both with baby steps along the way. Maria talks about competing in the Race Across America bike race. She had to have a “baby steps” mentality to succeed and tells her mailboxes story.

Embracing the grace is another tactic the hosts discuss that can be a useful tool in reaching goals and overcoming challenges.

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

The Race Across America (RAAM) is an iconic bike race that stretches over 3000 miles from California to Maryland. Along the way, cyclists pass through historic landmarks while also traveling through deserts and mountain ranges. Maria Parker owns the 50-59 Recumbent course record, completing the journey in 11 days, 20 hours and 54 minutes in 2013. She was also named the Female Rookie of the Year in 2013.  

Action Items From the Hosts

Maria: Think to yourself “What is the very next thing that I should do/can do – and then do it – and celebrate it.”

Kelly: Write down what would give you a victory. Put one achievable goal a day for three days.  

Quote of the Week: “Great things are not done by impulse, but by a series of small things brought together.” - Vincent Van Gogh

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

Kelly and Maria talk to Ginny King, mother of superstar gold medal swimmer Lilly King, Olympic champion, world champion and the greatest NCAA breaststroker of all time. Ginny shares her insight into how her daughter became the confident, outspoken, strong athlete she is today.

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Ginny talks about who she is outside being “Lilly’s Mom,” including that she has been a public school teacher for 26 years and teaches engineering and robotics at an urban middle school in Evansville, Indiana. She also coaches swimming to middle to high school students. She was a swimmer in college, with two years at Eastern Kentucky then transferred to Illinois State. Ginny and husband Mark have been married for almost 30 years. Mark is a teacher and coach as well. Ginny reveals that everyone in the King family, including son Alex (swimming at the University of Michigan), are athletes.

There is some real wisdom in how the Kings parented their kids to having a balanced and intentional progression of their activities both in and out of the competition pool.  This episode also has great discussion on Lilly’s college selection, professional career and friendship with Cody Miller, fellow Olympic medalist breastroker.

More on Lilly King: Lilly King is an American swimmer who won the gold medal in the 100 meter breaststroke at the 2016 Summer Olympics. She also won a gold medal in the women's 4 × 100 m medley relay, in which she swam the breaststroke leg. She is the current world record holder in 100M and 50M breaststroke. Lilly grew up in Evansville, Indiana and is a current student at Indiana University.

Quote of the week: “There is no such thing as a perfect parent. So just be a real one.” – Sue Atkins 

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

Today Kelly and Maria talk about the importance of rest and relaxation, especially for high achievers. If you have a hard time relaxing, trouble sleeping, don’t know when to quit or just need an excuse for some R&R you’re going to want to tune in. Of course we all know that champions are famous for their hard work, but this episode looks at the flip side of hard work.

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Helpful information mentioned in the show:

Kelly Palace shares seven scientifically backed benefits of relaxing, including the fact that relaxing:

1. Reduces muscle tension and chronic pain
2. Improves concentration
3. Improves your mood
4. Boosts your immune system
5. Lowers blood pressure
6. Helps you sleep better
7. Gives you more energy

Kelly and Maria also talk about the difference between Athletic Season Vs. Life’s Seasons. Sleep hygiene and visualization are also covered in the episode.

“Quote of the week: Your mind will answer most questions if you relax and wait for the answer.” -

-- William Burroughs

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

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

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

Today Kelly and Maria talk with a high-performing elite team, the Andrew family, featuring world champion Michael Andrew and his dad/coach Peter Andrew in Encinitas, CA. What Michael has accomplished at such a young age is beyond impressive. At only 19, he has already been an international sensation, winning a World Championship, multiple Junior World Titles and Junior World records, breaking over 100 age-group records and he just keeps getting faster. Recently, Michael is dominating the TYR Pro Swim Series and has won four national titles at the US Nationals last summer which qualified him in four individual events at this summer’s upcoming World Championships. “Team Andrew” has done this using a unique training method called Ultra Short Race Pace Training (USRPT).  

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On this episode, swimming phenomenon Michael Andrew and his coach-father Peter Andrew share insights to their success that include an unusual training method and an unwavering faith. Hosts Kelly Palace and Maria Parker delve into what makes the Andrew family and larger support group tick and what lies ahead for the 20-year-old swimming phenom.   

Helpful information mentioned in the show:

USRPT: Michael Andrew uses the USRPT training method, which stands for “Ultra Short Race Pace Training” and is based on the idea that training at a higher intensity translate to improved performance.

Dr. Brent Rushall, a professor emeritus at San Diego State University, is the man behind the race-pace training methodologies (USRPT) that Michael Andrew uses to train under his coach and father, Peter Andrew.

International Swim League:  The  International Swimming League (ISL) will debut in October as the first professional sports league for elite swimming. It will host a series of competitions in the U.S. and Europe. Tina Andrew, mother of Michael and wife to Peter, was recently named the General Manager of one of four of the professional teams, the New York Breakers.  

Team building advice: Hosts Kelly Palace and Maria Palace share insights on successful team building, including the following components: Love, Service, Communication and Trust.

Here are the four steps to building a team that they share: 

1. Be clear on what you want, with specific goals. 

2. Write out your dream team of a support system (evaluating what you already have).

• Coach/Mentor, someone that has done it
• Motivator, someone that wants you to succeed
• Divergent supporter(s), someone that has skills you lack
• Co-player, someone that will work with you or has the same goal 

3. Motivate your team to be invested in the goal or be invested in their goals.

4. Celebrate small and big successes with the team.

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

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

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

Subscribe to the Champion's Mojo podcast on   iTunes,  Spotify and  Google Play. Leave us a review, too!

Innovation is part of a champion’s mindset.

In this episode, hosts Kelly Palace and Maria Parker speak with Mel Stewart, co-founder of SwimSwam, the hub for swimming information. Stewart, better known as “Gold Medal Mel”, won three Olympic medals at the 1992 Games before moving on to a career in media.

Stewart talks about the “Dean Farris effect” and the phenomenon he’s become on SwimSwam.

Quote of the Week: “Innovation will get traction only if it helps people get something they’re already doing in their lives, done better”. -- Clayton M. Christensen

Take a look at the questions asked of Mel on this episode:

Q: How did you get into swimming?

Q: How did you first feel about swimming?

Q: Do you have any stories about identifying as a swimmer in those early days?

Q: How did the nickname Gold Medal Mel begin?

Q: What role do you think the positive of connotation, of being called Gold Medal Mel as a child, actually had in your becoming an Olympic Gold Medalist?

Q:“Let’s jump to SwimSwam, the cutting edge, online-everything-Swimming News website site that has taken the world by storm. Tell us about SwimSwam….”

Q: So Mel, you were truly one of the Pioneers of being a Professional Swimmer, Celebrity Swimmer role model. What other media connections helped in giving you a firm foundation for Co-Founding SwimSwam?

Q: How did the concept of moving into the internet world with SwimSwam come about and did you worry about competition?

Q: What advice would you give to those starting up a business?

Q What were some of the immediate areas of operations that Swim Swam needed to launch and who filled those key positions?

Q: Is this a full time endeavor for you?

Q: I love that, Swimming Never sleeps, can you dig deeper on that?

Q: What is your daily schedule like?

Q: What do you do to relax and de-stress?

Q: What skills can you say you took from your athletic career and applied to being a very successful businessman?

Q: What are your thoughts on mindset?

Q: What keeps Mel Stewart going to the next great accomplishment?

Q: Talk to me about your passion?

Q: What legacy do you want to leave?

Q: What do you think people need to be doing to be a champion in their own lives?

Q: What is going on with the Dean Farris phenomenon on SwimSwam?

Q: Do you think that all of the positive energy SwimSwam commenters give to Dean Farris might have helped his success?

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

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

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 makes one person persevere through challenges, while another succumbs to them? The character trait of grit is only partially inherent; people can develop the grit they need to flourish in difficulties with the right mindset.

In this episode, hosts Kelly Palace and Maria Parker speak with best-selling author about her latest book  GETTING GRIT  and how we can get grittier. You’ll love to hear great advice from  Caroline Adams Miller, who is one of the world’s leading experts on the science behind successful goal setting and the use of "good grit" to achieve hard things. For more than 30 years, she’s been sharing her research-backed, actionable strategies to help people cultivate more grit and dig deeper to clarify and achieve their toughest goals.

Caroline breaks down the idea of grit into several types:

Good grit: This is the type of grit that is authentic, and that awes or inspires others.

Bad grit: Also referred to as "stupid" or "stubborn" grit, this type happens when the individual pursues personal goals at all costs.

Selfie grit: The need to tell everyone about the difficult things the individual is accomplishing.

Faux grit: People who want the recognition of doing accomplishment without actually doing the hard work.

Hear Caroline speak in person at the upcoming event: Creating Your Best Life --

How to Pursue Meaningful Goals and Live with No Regrets on April 26 to 29 at the Kripalu Center for Yoga and Health in Stockton, Massachusetts. Learn more here.

Quote of the Week: "People with grit are renowned for setting hard—some would say unrealistic—goals. Because people with grit don’t go for easy, low-hanging fruit and have to work persistently for a long time to see success, their pursuit of tough goals, and often their success in achieving them, is what inspires other people to step out of their comfort zone, too." - Caroline Adams Miller

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

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

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

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

Regaining athletic form after illness or injury takes a mental toll as well as physical. 

1988 Olympic medalist Mitzi Kremer joins the show and talks with hosts Kelly Palace and Maria Parker about her own health setbacks and how they've strengthened her resolve as an athlete.

Check out the youth swimming organization Mitzi mentions: Blaze Sports.

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 Champion's Mojo podcast introduces its first guest interview, with US Open Water National Team Member and 2019 5K World Championships Bronze Medalist Hannah Moore.

Moore talks about how a failure in her own swimming career led to a big success. 

Hosts Kelly Palace and Maria Parker reiterate that failure happens -- but the lessons from it build champions.

 Have something you want to share with us?

 Email it to 4championsmojo@gmail.com.

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

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 Champion's Mojo podcast is back and this episode is all about strengthening your own confidence. 

Hosts Kelly Palace and Maria Parker share stories about overcoming difficulties to gain greater confidence and talk about the role preparation and a positive attitude play in championing confidence. 

Confidence is truly a mindset that you can get!

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

Welcome to Champion's Mojo, a podcast designed to inspire, motivate and educate you on your path to becoming the champion of your own life.

In the debut episode, meet hosts Kelly Palace and Maria Parker and learn about how some of their most difficult obstacles led them, ultimately, to a greater purpose.

Learn more about Kelly's charity International Topical Steroid Addiction Network.

Learn more about Maria's charity 3000 Miles to a Cure:

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