What if you could shatter world records while excelling as a top pediatric surgeon? Join us for a compelling conversation with Ellen Reynolds, a master swimmer extraordinaire and recently retired pediatric surgeon, who has done just that. Ellen who hails from Boise, Idaho, opens up about her journey from learning to swim at age three to setting 20 national and/or world records this year alone. We explore her groundbreaking medical career, including her innovative work with pectus excavatum patients, and discuss how she managed to balance her intense professional life with her passion for swimming. And how these two have pursuits have been synergistic.

In this episode, we delve into Ellen's meticulous training regime that evolved after 20 years of consistency in the pool. Discover how she initially focused on fitness routines involving walking, elliptical workouts, and strength training before ramping up her swimming workouts. Ellen shares the strategic importance of balancing hard and easy sessions, and why the myth of endless long-distance training is just that—a myth. Her experience illustrates how adapting workouts to fit an unpredictable career can lead to outstanding athletic achievements.

As we wrap up, Ellen offers invaluable insights into the community aspect of master swimming and the impact of hormone replacement therapy on women's health. We discuss her plans post-retirement, her personal motto, and some fun facts that give a glimpse into the champion's life outside the pool. Listen in for an episode filled with inspiration, practical advice, and the powerful message that it’s never too late to pursue your passions and achieve greatness.

The Menopause Society mentioned in the interview can be found at  https://menopause.org/

Ellen's current swimming achievements:

• Meet results for Ellen M Reynolds (389 swims)
• Top Ten achievements (255 individual, 3 relay)
• All-American Honors (14 years pool individual, 6 years long distance individual, 1 years long distance relay)
• All-Star Honors (1 years long distance, 9 years pool)
• USMS Records
  (pool individual: 53 currently held, 72 lifetime ,
  pool relay: 1 currently held, 1 lifetime,
  long distance individual: 4 currently held, 5 lifetime records)

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

Do you compete against your spouse, best friend, roommate, sibling? Ever wondered how to keep the competitive spirit alive without straining your closest relationships? Tune in to this week’s episode of Champions Mojo, where I, Kelly Palace, share five tips that will revolutionize how you compete against or alongside your loved ones. Drawing from my own experiences with my competitions with my husband Mark, who is also a competitive swimmer, I discuss how gratitude, focusing on personal milestones, and celebrating mutual victories can transform competition into a bond-strengthening activity.

Get inspired as I recount a thrilling race in the 400 IM where Mark and I finished within a hair’s breadth of each other. Plus, hear about the motivating stories of the Olympic swimming siblings sets, the Shackells and the Walshes,  who embody the perfect blend of healthy rivalry and supportive encouragement. Whether you're into sports, board games, or any competitive endeavor, these insights will help foster a nurturing and positive competitive environment. Don’t miss out on these game-changing tips!

1. Be grateful you have a shared activity that you are both passionate about
2. Focus on your own goals and personal bests
3. Allow the other person to teach you something new
4. Celebrate their successes, when they win, and give them space when you win
5. Enjoy the positive impact that competing with someone you love has on your performance. It raises you to a higher level!

Podcast mentions:
Host Kelly Palace's Husband Mark Palace
Olympians: 
Alex and Aaron Shackell
Alex and Gretchen Walsh
Erika Connelly 
Olympic Trials Finalist Catie Deloof

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

Remember that feeling of triumph when you touched the pool wall first during those childhood swim meets? We tap into that exuberant spirit with Brian Robbins, the founder and driving force behind Grown-Up Swimming, in an episode that will open your eyes to a new option for fun and competition for adult swimmers everywhere.  You'll get the scoop on Grown-Up Swimming's new partnership with US Masters Swimming and their exciting plans for expansion! 

We explore the Grownup Swimming League's mission to offer the novel idea of short format, low key swim meets, making it easy for anyone to jump in—figuratively and literally.  Like short swim races, music, social time? Then grab your swim gear, because Brian Robbins is here to remind us that the race isn't always to the swift, but to those having the most fun.

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

Control Your Mind, Olympian Natalie Hinds' 5-MIN FLASHBACK, Episode 155

This week, get your mojo from a champion in 5 minutes or less! Enjoy this powerful MOJO from  Olympian Natalie Hinds on how to control your mind! Hinds made her first Olympic team in 2020, earning a bronze medal, and says it was her new mindset that paved the way. 

LISTEN HERE to the full interview on Champion's Mojo podcast in episode #122

https://www.championsmojo.com/episodepage/nataliehinds122

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

Mute until she was 6 years old, World Champion Masters swimmer, coach, and “mountain mermaid”,  Eney Jones learned the power of observation. She joins Kelly and Maria to discuss how she approaches her own masters swimming and coaching with courage -- and why observation is such a key component of her success, both in and out of the water.  How do you overcome fear and pain to grow as an athlete and person? This episode will give you inspiration to do just that. 

Catch up on EVERY episode at ChampionsMojo.com.

MORE ABOUT ENEY JONES

Eney Jones is an entrepreneur, inventor of the EneyBuoy, a swim coach, and a writer for SwimSwam and her own blog. A few of Eney’s swimming accomplishments include:

• Masters National Champion, 100-200-400-500-1500-1650 5k freestyle multiple times
• Open Water 5k World Champion 
• Overall Champion Aumakua 2.4k Maui Hawaii, September 2008
• Waikiki Rough Water Multiple top 3 finishes
• European Record Setter and Masters Swimming Champion
• Over twenty time finalist in U.S. Swimming Nationals, including Olympic Trials 1980
• Gold medal NCAA 800 yd freestyle relay 1979, silver Medalist 200 yd freestyle 1979. 
• United States National Team 1979-1980.

During her professional triathlete career, Eney was the first woman out of the water in every Hawaiian Ironman race she participated in which was six.  Eney Online: EneyJones.com and IG @eneyjones

 Episode Mentions and Topics

 Burwell “Bumpy” Jones

EneyBuoy

SwimSwam

Triathlon

Siesta Key

Italy

Crested Butte, Colorado

Sarasota, Florida

Pain threshold

Women in sports

Takeaways

Kelly

1. “Make the bad pancake.” Just get out there and try things, even if they aren’t perfect on the first try. 
2. Allow yourself to cross the threshold of pain and not be afraid.

Maria

1. Observe, listen, watch. You will learn so much.
2. Remember that you can do what you are doing because of the people who came before you. Give credit to the amazing athletes and leaders who blazed the trail.

Quote of the Week

“Everyone has a story, or some inspiration, or a connection that can help you.” -- Eney Jones

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

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

 In this week's 5-MINUTE FLASHBACK Olympic Champion Swimmer Lilly King exhibits her excellent sense of humor and talks about how she and training partner Cody Miller use  distraction to get through tough swims.  Give yourself a smile by listening.

King will be competing in the 2022 World Swimming Championships in Budapest, Hungary June 18-24th with a chance to win all three breaststroke events.

This flashback is from episode 87, Training Partner Power with Lilly King and Cody Miller. LISTEN to the full show HERE.

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

Marc Middleton, best selling author, world record setting masters swimmer and founder of Growing Bolder media, believes that how we age is most affected by our mindset.  If we don't buy into the negative image around aging we can achieve anything we set our minds to. Marc is on a mission to change the way society views the aging process through his media company, Growing Bolder. Marc joins Kelly and Maria to talk about his passion for changing conversations about aging in America and how he became such a champion himself.

Catch up on EVERY episode at ChampionsMojo.com.

MORE ABOUT MARC MIDDLETON

Marc Middleton is the Founder and CEO of Growing Bolder, a multimedia platform redefining aging by sharing inspirational stories of those aging in a revolutionary way. He’s a speaker, educator and author of the book, Growing Bolder: Defy the Cult of Youth, Live with Passion and Purpose. 

In 2021, Marc earned 4 All-American honors in one year in the men’s 70-74 age group. But over his career Mark has earned World records, and had a #1 time in 7 different seasons since he began his Masters Swimming Career in 2009 (almost 40 year break). He is also a nationally ranked high-hurdler! 

Episode Mentions and Topics 

Growing Bolder Media

Growing Bolder: Defy the Cult of Youth, Live with Passion and Purpose by Marc Middleton

Rowdy Gaines

Florida State University

College track/high hurdling

Masters swimming

Gordy Shields

Compressed morbidity

Quilting

Takeaways

Kelly

1. There are difficulties at every age - aging is not inherently “worse” than younger phases of life. 
2. Eliminate “no” from your vocabulary so you do not deal with decision fatigue. Just assume everything will be a “yes.”

Maria

1. People who age well try new things and are not afraid of trying new things.
2. Remember that your primary care physician is yourself. 

Quote of the Week

“No matter how old you are, you never lose the ability to extract moments of joy from life.” -- Marc Middleton

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

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

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

This week's 5-MINUTE FLASHBACK is with University of California at Berkeley Head Women's Swim Coach, Teri McKeever.  In this episode she answers the question, "What is your team's culture?"

McKeever was the first ever female head coach of the U.S. Olympic women's swim team, earning this honor at the 2012 Olympics.

McKeever is under fire from allegations of former and current team members for verbal and emotional abuse. 

LISTEN HERE for to the full interview with Teri McKeever, Episode #79

More on Teri McKeever:

McKeever was the first ever female head coach of the U.S. Olympic swim team, earning this honor at the 2012 Olympics.  She has served for the past 29 seasons as the head women’s swim coach at the University of California at Berkeley.  McKeever has also been a two-time U.S. Olympic team assistant coach, seven-time U.S. World Championships team assistant coach, two-time U.S. Pan Pacs head coach and U.S. World short-course championships head coach. She’s also coached 26 Olympians who have won 36 Olympic medals.  

McKeever’s UC teams have won four NCAA titles and she’s been voted Pac-12 Coach of the Year eight times. She has won four Pac-12 team titles and an an unprecedented 11 years in a row of top three finishes at the NCAAs, She has coached six national Swimmers of the Year, including greats like: Natalie Coughlin, Missy Franklin and most recently, Kathleen Baker. Her Golden Bears have captured 65 NCAA individual or relay titles. 

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

How do you build a successful masters swim team?

World Class Masters Swimmer and Coach, Rick Walker says that difficult swim practices motivate his team, the renowned Sarasota Sharks, to work harder and that a spirit of camaraderie keeps morale high. Rick joins the show to talk about how he started the Sarasota Sharks Masters Team, his coaching and swimming successes -- and shares tips for others who aspire to do the same .

Catch up on EVERY episode at ChampionsMojo.com.

MORE ABOUT RICK WALKER

Rick Walker is a US Masters swimmer and the founder of the Sarasota Sharks, one of the most successful US Masters Swimming teams. Rick founded the Sarasota Sharks Masters in 2006 and they quickly grew to prominence, consistently carrying over 300 swimmers on their roster, which includes world record holders, national record holders, All-Americans and many happy sharks that swim for fun and fitness. 

The team has earned several YMCA National Championships and placed in the Top 10 clubs at USMS National Championships. The Sharks have also been honored as the USMS Club of the Year. In 2020 Rick earned an outstanding coaching honor, the U.S. Masters Swimming Kerry O'Brien Coaches Award. 

In 2021, Rick earned 7 FINA World #1 rankings and 9 USMS All-American honors in the men’s 70-74 age group. Rick did the swim around Manhattan in 1999 and won the 3K World Championships of Open Water in Budapest in 2016.  Over his career, Rick has earned world records, national records, and had at least one #1 in 17 different seasons since he began his Masters Swimming career in 1985. 

Episode Topics and Mentions

Sarasota Sharks

US Masters Swimming

YMCA National Championships

Kerry O’Brien Coaches Award

Deb Walker

Breaststroke

Consistency

Melanoma

Budapest

Rick Colella

The “Shark Tank”

Veganism

Hello Fresh

Talenti ice cream

Wall Street Journal

Takeaways

Kelly

1. Consistency is key -- keep showing up.
2. People like to work hard, especially people who have gone through the trouble to show up to a practice.

Maria

1. Create routine wherever you go and even in the busiest times -- it brings peace.
2. It is so much better to just get along with others. It makes it smoother for everyone. 

“I believe that all my swimmers want to work hard and get a hard workout. We go at it pretty hard.” -- Rick Walker

Subscribe to the Champion's Mojo podcast on Apple Podcasts, Spotify and Google Play.
Have something you want to share with us? Email it to hello@championsmojo.com.

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

This week, get your mojo from a champion in 5 minutes or less! Enjoy this powerful MOJO from Olympic Swimming Champion, Cullen Jones! What do sports teach us?

LISTEN HERE to the full interview on Champion's Mojo podcast in episode 85, Cullen Jones: Breaking Barriers.  https://www.championsmojo.com/episodepage/cullenjones85

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

Sheera Goren, CEO and Co-Founder of Zygo joins Kelly and Maria to talk about this game-changing product for swimmers. Zygo is the only underwater streaming audio product on the market. 

This micro pod explains in just 10 minutes how Zygo came to market, how it works and how the Champion’s Mojo community can get a discount by listening to this episode. 

Catch up on EVERY episode at ChampionsMojo.com.

Episode Topics and Mentions

Zygo: stream audio underwater

Masters athletes

Masters swimming

Fitness Swimming

Mindset

Music

SwimP3

“Swimming is an amazing workout and I love to do it.” -- Sheera Goren

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

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

Why do we rarely hear the words adult and athlete used together? What is a masters athlete? Generally, we think of being an athlete for the young or being a masters athlete for the elite. But Kelly and Maria talk about their own mindset when it comes to being adult athletes, masters athletes and how keeping it fun and/or competitive is your choice. Whether you are a weekend warrior exerciser who wants to get back into being an athlete, or already an elite masters athlete—this episode of the Champion’s Mojo Podcast will inspire you to new heights. 

Catch up on EVERY episode at ChampionsMojo.com.

6 Ways to Own Your Adult Athlete

1. Stop saying “I’m retired from my sport” or “I used to be a swimmer” or runner, etc. Your relationship may change with the sport or exercise, but you can always do it. 
2. Use future thinking and do what you can WHILE you can.
3. Surround yourself with other adult athletes, join a team and hire a coach. 
4. Change your mindset and OWN the title of athlete.
5. Try something new and fun to keep movement enjoyable.
6. Start with small goals and build from there.

Episode Topics and Mentions

Masters athletes

Masters swimming

Mindset

“You don’t run a marathon by running 26 miles; you run a marathon by putting on your running clothes and going out the door for a training run, and then another.” -- Maria Parker

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.

Kelly Palace and Maria Parker share their favorite moments from their interview with Kurt Dickson, including what pieces of wisdom they'll incorporate in their own lives.

Kelly

1. Give yourself permission to say “this makes me feel alive and gives me meaning.”
2. Keep what is important in perspective to deal with performance anxiety. 
3. Even if your body changes, you can enjoy movement and activities. 

Maria

1. Consistency can remain, even if your schedule is always changing. Make time, somewhere, to fit in what is important. 
2. You can outwork others who may have more talent than you.

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

Want to know what an aquatic activist is? What Hasna Muhammad is doing to encourage the hugely under represented Black Women Swimmers? Then dive headfirst into an episode that promises to saturate your spirit with inspiration and courage as we're joined by the extraordinary Hasna Muhammad.  Besides being a passionate masters swimmer, Hasna is a visual artist, writer, and educator whose work focuses on family, social justice, education, and the human condition. Her photography has been exhibited in various cities in the United States, and has a successful book, Breathe In the Sky: Poems, Prayers & Photographs.

Her narrative weaves through the lanes of competitive swimming, artistry, and a fervent quest for social justice for swimming in the black community and a strong butterfly swim stroke, offering a powerful testament to the strength of human spirit. Hasna's voice isn't just one of triumph; it's a catalyst for change, echoing the stories of finding solace and strength in the waters of swimming, perseverance and community. 

Learn about Hasna's life, from her young days in the pool to her high impact "Swimmer Girl" Moth performance. She inspires us with her relentless determination to return to competitive swimming, despite societal expectations and personal hurdles—like hair maintenance and injury recovery. Hasna's narrative shatters stereotypes, encourages body positivity, and serves as a resounding call to action for black women (and black people) and older adults to embrace the freedom and joy of swimming without succumbing to societal constraints.

So, whether you're poolside or oceanside, let this episode be your invitation to immerse yourself in the transformative power of swimming.

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

95-Time Masters National Champion and Marathon Swimming Triple Crown finisher makes time for the things he love – even when his schedule is inconsistent.

Emergency room physician Kurt Dickson says that he prioritizes swimming workouts, even if the time of day or length varies by the day. He talks with Kelly and Maria about how difficult experiences in the past few years drove him to his strongest swimming performances and how he is able to put performance anxiety into perspective. 

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

Catch up on EVERY episode at ChampionsMojo.com.

MORE ABOUT KURT DICKSON

Kurt Dickson is a full-time physician and masters swimmer, specializing in the longer freestyle events and backstroke. He’s been US Masters National Champion 95 times, which means 95 All-American Honors, a 2-time FINA World Record Holder and a 7-time USMS Long Distance All-Star. In 2021, he earned his first-ever Pool All-Star honor, which is the highest honor in US Masters Swimming. 

Kurt has also completed the Triple Crown of Marathon Swimming which includes the Swim around Manhattan (28.5 mile), the English Channel crossing (21 mile) and swimming the Catalina Channel. He’s also a 5-time Ironman Finisher. 

Episode Topics and Mentions

Emergency medicine

US Masters Swimming

Triple Crown of Marathon Swimming

Brigham Young University

Sleep routines

Triathlons

US Masters National Meet

University of Texas

Distance swimming

Tapering

Takeaways

Kelly

1. Give yourself permission to say “this makes me feel alive and gives me meaning.”
2. Keep what is important in perspective to deal with performance anxiety. 
3. Even if your body changes, you can enjoy movement and activities. 

Maria

1. Consistency can remain, even if your schedule is always changing. Make time, somewhere, to fit in what is important. 
2. You can outwork others who may have more talent than you.
3. Put your feelings into different buckets to really understand it: spiritual, intellectual and primal.

“You’ve got to be patient with yourself; you’ve got to be persistent, but be patient with yourself.”  -- Kurt Dickson

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.

Kelly Palace and Maria Parker share their favorite moments from their interview with Amanda Coker, including what pieces of wisdom they'll incorporate in their own lives.

Tune into the entire episode with Amanda Coker at ChampionsMojo.com.

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

What would motivate you to ride more than 200 miles per day on a bike for a year?

For ultracyclist Amanda Coker, it was to heal from a traumatic injury, to inspire others and to prove the naysayers wrong. She shares her story with Kelly and Maria of biking 86,573 miles in 365 days, and how bullies in childhood and during her record-setting year fueled her to rise to the challenges.

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

Catch up on EVERY episode at ChampionsMojo.com.

MORE ABOUT AMANDA COKER

Amanda Coker is one of the most-decorated ultracyclists in the world, best known for her 2017 Highest Annual Mileage Record (also known as HAM’R) when she rode her bicycle 86,573.2 miles in 365 days. That is an average of over 237 miles per day. 

Amanda owns 15 other World Ultracycling Association sanctioned world records, including the highest month mileage record cycling a mind-boggling 8012.5 miles and the 100,000 mile record in 423 days. In October of 2021 Amanda became the first woman to ride more than 500 miles solo in 24 hours solo. She rode 512.5 miles, breaking 10 other women’s cycling records along the way. Amanda is a member of the TWENTY/24 women’s professional cycling team.

Episode Topics and Mentions

Triathlons

HAMM’R, Highest Annual Mileage Record

Patent foramen ovale (PFO), heart condition

Traumatic brain injury

Nighttime paralysis

PTSD

Strava

Bullying

Ultracycling

Amanda Coker Coaching

Nutrition

Rest

Takeaways

Kelly

1. When we do something that is difficult, we are inspiring others -- even if we don’t realize it.
2. Remember that moving your body and having access to movement is a gift and privilege.

Maria

1. Turn negativity into motivation that fuels you to continue succeeding.
2. Break down bigger goals into smaller, micro-goals.

“Keep setting short goals on the way to reaching your long-term goals.” -- Amanda Coker

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.

Not every physical activity is a fit for every person.

The key to staying active as you age is finding something you love to do -- and record-holding masters swimmer Amy Rieger is proof. She joins the show to talk about her swimming routine, the role social interaction plays in her motivation and why she won’t swim without a coach.

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

Catch up on EVERY episode at ChampionsMojo.com.

MORE ABOUT AMY RIEGER

Amy Rieger is a US Masters Swimming national record holder, USMS All-Star for the Year 2021, and a woman that had six #1 FINA world rankings in 2021 in the women’s age group 60-64. The most amazing part is that she only competed in 10 swim meets prior to 2021.

USMS Recognition:

• National Record SCM 100 IM
• All star for 2021, most 1st place finishes of all women in my age group.
• All American (fastest times in the USA) in 11 swims
• Long Distance champion and new record holder; One Hour Swim
• Long Distance champion and new record holder; Brute Squad and Brute Squad Lite

FINA Recognition:

• World Masters Top 10 2021, 14 top 10 times. 6 top times are #1
• World Masters Top 10 of all time, 9 top times

Episode Topics and Mentions

US Masters Swimming

Crew/rowing

Puerto Rico

Stu Kahn

FINA Top 10

Hurricane Maria

Physical therapy

Mills College in Oakland, California

Bikram Yoga

Pullups

Irritable bowel syndrome

Gluten-free

Sarasota Sharks

Hiking

Water skiing

Fernando Delgado

Kerry Lindauer

Takeaways

Kelly

1. Record yourself in your athletic or career pursuits and then watch it and analyze it for improvement. 
2. When you’re trying to improve, improve one thing at a time. 

Maria

1. Having a coach is so important to improvement in every area of your life. 
2. You have to have fun in what you are doing to make it a successful part of your life.

“Make small changes -- You can’t change three things at once. Work on little things at a time.” -- Amy Rieger

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.

Were you raised to believe that saying “no” was impolite? Do you say “yes” to please the person asking before carefully considering your own needs and boundaries?

Saying “no” can feel rude and difficult -- but there are advantages to saying it, and Kelly and Maria share the why, what and how of saying “no” without guilt.  

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

Catch up on EVERY episode at ChampionsMojo.com.

Episode Topics and Mentions

Steve Mellor

Japan

Riptide

Culture

Clemson University

Technology

Social media

Genius Zone

Cejih Young

CG Sports Network

Reasons to Say No

• Sets boundaries
• Relieves stress
• Shows respect to others
• Relieves you of commitments when you don’t have the time
• Prevents you from doing things that are a not a fit or in alignment with your goals

Ways to Say No

• Use a “no” sandwich that expresses appreciation to the person asking
• Just say “no” -- end of story
• Let the person know that it is not a “no” always -- it’s a “no” for now
• “Ghost” the person or situation if it is the only way you can show a strong “no”
• Pause first and say that you will think about it

Takeaways

Kelly

1. We don’t need to respond to every single incoming contact that we receive. Sometimes ghosting is better than a “no” if you really need to do it.

Maria

1. Before getting caught up in online networking, think about the people you really hope to hear from or want to respond to and prioritize those communications.

Quote of the Week

“It’s only by saying ‘no’ that you can concentrate on the things that really matter.” -- Steve Jobs

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.

How do you return to what you love to do after many years off -- and do it well?

Olympian and All-American Masters swimmer Benjamin Lo-Pinto joins the show to share his philosophies on returning to athletics in his 40s, raising a family and helping others.

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

Catch up on EVERY episode at ChampionsMojo.com.

MORE ABOUT BENJAMIN LO-PINTO

Benjamin Lo-Pinto was born in Victoria, Seychelles and swam for the Seychelles National Team from 1993 - 2002, represented the Seychelles in the 2000 Sydney Olympics and carried the flag in the opening ceremony. 

Benjamin swam for Northeastern University in Boston from 1994 - 1996 and Boston University from 1996 - 1998. He’s a Senior Analytics Sales Specialist living, working and swimming on the Space Coast of Florida. 

He’s currently a Masters Swimmer with multiple All-American Honors. 

Episode Topics and Mentions

Masters swimming

Seychelles

East Africa

French language

Melbourne Mahis (Masters swim club)

Sydney Olympics

India

Australia

Northeastern University 

Boston University

Takeaways

Kelly

1. Remember that if you have done the work, you will be okay and succeed. 
2. Tap the bundling effect -- such as music and exercise -- to boost your mood and motivation. 

Maria

1. Champions must create priorities, to truly ascend. 
2. Advocate for yourself when it comes to your wellness. 

“Time is the only commodity you have, so what are you going to do with it?” -- Benjamin Lo-Pinto

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.

Are you living in the present? Or stuck on past mistakes or future worries?

Swimming legend Amanda Beard swam in four Olympics, but struggled silently with depression, bulimia and body dysmorphia. She joins the show to talk about how confiding in people she trusted helped her through her darkest days -- and how she now tries to engage with, and live inside, each moment. And how building out her business keeps her striving for important goals.

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

Catch up on EVERY episode at ChampionsMojo.com.

MORE ABOUT AMANDA BEARD

Amanda Beard is a decorated American swimmer who qualified for four consecutive Olympics from 1996 to 2008, earning a total of seven Olympic medals. She set a world record in the 200-meter breaststroke in 2004 at US Olympic Trials, then became the Olympic Champion in that event in Athens a few months later. 

Besides being an NCAA Champion for the Arizona Wildcats and a 2X Pan Pac Champion, she was named a co-captain of the U.S. women’s Olympic swim team in Beijing in 2008. She’s been a model gracing the pages of some of the world’s biggest magazines and has been a TV sports correspondent.  

As a young woman, Amanda battled bulimia, body dysmorphia, depression and drug use throughout her swimming career, as described in her 2012 memoir In the Water They Can’t See You Cry. 

Since retiring from competition, Amanda has been busy teaching children to learn to swim through Beard Swim Co., a swim school in Gig Harbor, Washington, which she founded in 2017.  

Episode Topics and Mentions

Bulimia

Body dysmorphia

Depression

OCD

Self-mutilation

In the Water They Can’t See You Cry by Amanda Beard

Dave Salo

Lou Sharp

University of Arizona Wildcats

Frank Bush

Beard Swim Co.

Mel Stewart

Playboy 

Takeaways

Kelly

1. Connecting with other people is a champion trait. 
2. Be in the now. Be present. Enjoy what is happening right now, in this moment. 

Maria

1. Confidence and bravery look differently depending on the person -- and it comes from doing things that terrify you. 
2. Whatever it is that’s inside you that is black and dark - talk about it. Let someone else who you trust help you through it.  

“Being a champion is really about being engaged with the people around you.” -- Amanda Beard

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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.

Are you tapping all of the benefits of confidence?

Research shows self-confidence is linked to almost every element involved in a happy and fulfilling life -- including less fear and anxiety, greater motivation, more resilience, improved relationships and living a more authentic life. So, what tangible steps can you take to own your confidence? Kelly and Maria share their real-life examples of confidence in action and how others can do the same. 

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

Catch up on EVERY episode at ChampionsMojo.com.

7 Ways to Improve Confidence

1. Just jump! Take action. 
2. Believe in yourself. Speak words that to yourself that you would say to your best friend. 
3. Pose confidently. Ignore what others think; ground yourself in your own confidence.
4. Celebrate your successes. Look back at “your pile” of accomplishments and feel confidence seeing how much you’ve already done.
5. Practice and prepare. You will find deeper confidence when you feel prepared for what is front of you.
6. Find a role model. Remember that if that person can do it, then I can do it.
7. Own it. Step into your power, despite what anyone else thinks.

Episode Topics and Mentions

Self-confidence

Psychology Today

Take Your Mark, Lead! by Kelly Palace

Nathan Adrian

Susan Boyle

Paulina Porizkova

Takeaways

Kelly

1. Own your age and all that you are still accomplishing and doing. 

Maria

1. Find a role model in each area of your life -- work, sports, family and more.

“Whatever is unique or different about you -- that you may not be comfortable with -- by simply owning it, you can become more confident.". -- Kelly Palace

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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.

Are you brave enough to do something differently than everyone else? Paige Madden sometimes goes against the conventional “swimming wisdom” and still wins.

Paige’s road to the Olympics had bumps and setbacks but she says consistency and finding her own style of swimming have helped her succeed. She joins the show to talk with Kelly and Maria about the Olympics, professional swimming and how she swims best under pressure. 

As the reigning NCAA Champion in the 200, 500 and 1650 Madden answers a question about transgender swimmer Lia Thomas. 

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

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MORE ABOUT PAIGE MADDEN

Paige Madden is an Olympic silver medalist and American record holder swimmer who swims for Tokyo FrogKings for the International Swimming League. Paige was on the silver medal-winning women’s 4 x 200M freestyle relay, where the relay team broke an American record and dipped below the previous world record held by Australia. She is an NCAA champion swimmer, swimming for the University of Virginia. 

As an asthmatic, Paige became ill when she came down with COVID-19 before the Olympic Trials. Despite a reduction in her lung capacity from the illness,  Paige was able to come back and make the Olympic team in two events, touching second in the 400 free and 3rd in the 200 free.  Paige is part of the CG Sports Network. 

Episode Topics and Mentions

Asthma

COVID-19

International Swimming League

Tokyo Olympics

CG Sports Network

The University of Virginia

Abu Dhabi

Allison Schmitt

Katie Ledecky

Katie McLaughlin

Todd DeSorbo

The audiobook Endure by Alex Hutchinson

Russell Mark

Lia Thomas

Transgender swimmer

Physician assistant

Blaire Bachman

Meditation

Confidence

Anti-doping

Takeaways

Kelly

1. You don’t always have to do things like you are “supposed to” but can personalize your approach to reach your own peak performance.
2. It’s okay to just have silence in your head sometimes and that it is a normal part of performing at your best. 

Maria

1. When you feel overwhelmed with pressure, look out and see who you can help and encourage to take the stress off of you.
2. Find a balance between hard work and creativity. 

“It’s not necessarily what happens that day that determines your success; it’s what you’ve done consistently leading up to that day.” -- Paige Madden

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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.

Are you surrounding yourself with the right tools to bring out your best, champion self?

Life and leadership coaches Kelly Palace and Maria Parker share six ways you can improve your chances for success, including examples from their own lives.

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

Catch up on EVERY episode at ChampionsMojo.com.

6 Ways to Create an Environment that Brings Out the Champion in You

1. Control Negative Input
2. Embrace and Study Failure
3. Unclutter Both Physical Space and Emotional Space
4. Take Control of Your Actions and Environment
5. Beautify Your Environment to Your Taste and Needs
6. Surround Yourself with Other Champions

Episode Topics and Mentions

Media fast

Emotional clutter

Dan Plesac

Major League Baseball

Takeaways

Kelly

Improve your environment and beautify it to feel more at home in it. 

Maria

Study failure and embrace it in a lighthearted way.

“Our environment, the world in which we live and work, is a mirror of our attitudes and expectations.” — Earl Nightingale

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

Listeners asked for the sprinter round questions from the Champion's Mojo Co-Hosts! So here it is... Ever been grilled about your quirkiest preferences or the simple choices that tell a story about who you are? Kelly Palace and Maria Parker are here to share their own, baring their souls over favorite sandwiches, ideal celebrity encounters, and the trivial yet telling dilemmas we all face – like the eternal battle between window and aisle seats. As we navigate through a smorgasbord of Sprinter round questions, we're not just revealing our most challenging swim events or the movies that tug at our heartstrings, but also inviting you into the lighter side of our lives. This episode peels back the layers, offering a glimpse into the personal tastes and whimsies that shape us, all while encouraging a chuckle or two along the way. Join the fun!

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

Are you coachable in life?

Being able to level up and live your life’s true purpose takes focused listening, vulnerability and self-reflection, according to performance coach and former D1 swim coach Steve Mellor. He joins the podcast to talk about his recent switch in careers, how therapy improved his outlook and continues to improve his life, and why incorporating a life coach is so valuable. 

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

Catch up on EVERY episode at ChampionsMojo.com.

MORE ABOUT STEVE MELLOR

Steve Mellor is a performance coach and culture consultant who is a former D1 associate head swim coach at Louisiana State University. Steve coached LSU’s Brooks Curry to a spot on the 2021 Olympic Swim team, and Brooks went on to win gold. This was the first time a member of the LSU Swim Team qualified for the US Olympic Team. Steve is the host of the Career Competitor podcast, which is part of the CG Sports Network.

Episode Topics and Mentions

Brooks Curry

Louisiana State University 

Career Competitor podcast

Leadership coaching

Swim coaching

2021 Olympics

Christen Shefchunas

Cycling

Cruzbike

Strava

Caeleb Dressel

CareerCompetitor.com

Takeaways

Kelly

1. Listen to yourself and get in alignment with your values. It will guide you the right direction. 
2. Do not attach yourself to the outcome. Focus instead on the journey and the overall experience. 

Maria

1. Try to figure out what people really want out of life by listening to what they actually want. It’s so important to listen.
2. Share something about yourself if you are trying to learn about other people. It gets the ball rolling and encourages them to open up to you. 

“We have optimal versions of ourselves. We are in control of whether or not we realize that version of ourselves.” -- Steve Mellor 

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.

Are you grateful for the gift of health?

Liver transplant recipient and endurance swimmer Jillian Best joins the show to talk about how a hereditary disease, and near death, continues to inspire her to greater heights today. She talks about the importance of organ donation and how she stays motivated to reach all of her goals. 

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

Catch up on EVERY episode at ChampionsMojo.com.

MORE ABOUT JILLIAN BEST

Jillian Best is a record-setting endurance open-water swimmer. She swam 52 kilometers (32.3 miles) across Lake Ontario in 18 hours and 36 minutes, becoming one of a handful of people to complete this.  She did it to raise money and awareness about the importance of organ transplants through her Move for Life Foundation.  

Jillian was diagnosed with a condition that attacked her liver at age 15 and at age 22, she started to have liver failure  and was put on the organ transplant waiting list. At age 29, Jillian received her life saving transplant. After she recovered, she went back to swimming and hasn’t stopped since, winning gold medals and breaking records at the 2019 World Transplant Games.  

Jillian’s life since then has been about bringing hope and encouragement to others and raising money for life saving equipment for organ transplants. 

Episode Topics and Mentions

Lake Ontario

Endurance swimming

Organ donation

Liver failure

Move for Life Foundation

2019 World Transplant Games

Hereditary hemorrhagic telangiectasia

Toronto

Perseverance

Goal-setting

Prioritizing sleep

Confidence

Cognitive behavioral therapy

Australia

London, Ontario

Takeaways

Kelly

1. When you’re going to do something big, say “I’m ready” -- and work to BE ready. Put in the work and time to get to that point.
2. Sleep is so important and underrated. Having consistent sleep -- and enough of it -- really does trigger better mental/physical health. 

Maria

1. If you’re doing something hard, think about the others you are doing it for to help you feel motivated and grateful.
2. We can rewire our brains by instilling confidence and positive thoughts, self-talk and mantras.

“Whatever it is that will make you really happy, or fulfill you, or fuel your passion - just go for it. It can lead you to better, happier times in your life.” -- JIllian Best

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

From this episode’s sponsor: 

Tim Kafer, the inventor of the ThrowMAX throwing trainer, is also the founder of a network of tournament websites that help sports players find playing opportunities all across the nation. These tournament websites span across 8 different sports like softball, basketball, lacrosse, tennis, etc. and the sign-up is free for a limited period.

Learn more:  

https://fastpitchsoftballtournaments.com/

https://www.throwmax.com/x/

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

Swimming in open water during a date, Rachael Lilienthal felt something brush across her back. At first she thought it was a kayak. Then she realized it was a huge alligator.  Hear what ensues from that point on during this amazing interview.  Did an angel save her life?  Could Rachael relearn everything in her life after losing a limb? Could she do it with a positive attitude?

Alligator-attack survivor and Masters swimmer Rachael Lilienthal joins the show to share the details of her attack, her road to recovery and the silver linings she recognized along the journey. 

Why are alligator attacks on the rise? What can you do to help prevent them? 

Catch up on EVERY episode at ChampionsMojo.com.

MORE ABOUT RACHAEL LILIENTHAL

Rachael Lilienthal is a Masters swimmer who was attacked by a 9-foot alligator while swimming in open water in the Wekiva River near Apopka, Florida in 2015. Racheal lost the majority of her right arm in that attack, and almost her life. Rachael continues to swim and recently took home gold in the 200-meter butterfly at the Rowdy Gaines Short Course Meters Masters Classic meet. Rachael is a Spanish professor at Rollins College in Orlando, Florida, USA.

Episode Topics and Mentions

Alligator attack

Rowdy Gaines Short Course Meters Masters Classic 

US Masters Swimming

Rollins College

Ego

Death roll

Canoeing

Boston Marathon bombing

Silver linings

Angels

Assistive devices

Paralympics

Yoga

Breast cancer

Takeaways

Kelly

1. Be ready for life to be hard. Get your mind, body and life in shape for when it gets hard. 
2. When things are REALLY hard, stop and ask yourself: Do I really need to do this and in this way?

Maria

1. Look for the little moments of gratitude in each day and over the course of time, your whole life improves. 
2. Make the decision to “exhale” instead of panic when you are in a stressful situation. 

“When we approach the day focusing on things to be grateful for, we have a better day; when we have a lot of better days, we have a better life.” -- Rachael Lilienthal

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

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

From this episode’s sponsor: 

Tim Kafer, the inventor of the ThrowMAX throwing trainer, is also the founder of a network of tournament websites that help sports players find playing opportunities all across the nation. These tournament websites span across 8 different sports like softball, basketball, lacrosse, tennis, etc. and the sign-up is free for a limited period.

Learn more:  

https://fastpitchsoftballtournaments.com/

https://www.throwmax.com/x/

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

How can athletes strike a balance between normal discomfort and understanding the constraints of aging?

Olympic swimmer Dara Torres joins the podcast to talk with Kelly and Maria about how she stays active but respects the boundaries of her body as she ages. She also talks about parenting and what she’s up to now.

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

Catch up on EVERY episode at ChampionsMojo.com.

MORE ABOUT DARA TORRES

Dara Torres is one of the greatest Olympic swimmers of all time, with five Olympic performances (1984, 1988, 1992, 2000 and 2008) and 12 Olympic medals. She is most known for her age-defying comeback at the 2008 Olympics, where at age 41 and as the mother of a 16-month-old, she became the oldest swimmer to stand on the podium, winning silver in the 4 X 100 relay and silver in the 50 meter.   

Dara is also an entrepreneur and bestselling author, writing two books, Gold Medal Fitness and Age is Just a Number. She’s a regular keynote speaker, has worked as a model and regularly works in sports media. Dara is involved in charitable work to raise money for cancer research and drowning prevention, and since 2019 she’s been the health and wellness officer for  CanIBrands, a CBD health and wellness company.

Episode Topics and Mentions

Olympic swimming

Gold Medal Fitness by Dara Torres

Age is Just a Number by Dara Torres

CanIBrands, a CBD health and wellness company

Aging

Psoriasis

Pilates

Spin classes

Surfing

Paddle boarding

Parenting

Jill Sterkel

Sportsmanship

Better sleep

Injury recovery

Takeaways

Kelly

1. Underschedule yourself as an aging athlete and allow yourself built in rest days and periods of time.
2. When you just accept what you look like, or other parts of your identity, you are able to release anxiety around it and others accept you, too.

Maria

1. It’s hard for athletes to “listen to your body” but as you age, you need to balance out the pain/discomfort with discipline. 
2. Kindness is admirable and makes a bigger difference than athletic performance.

“The people I admire aren’t always the ones who come in first place. It’s the ones who try their best and who treat people how they want to be treated.” -- Dara Torres

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

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

We have a responsibility to share our struggles with others -- even the most tragic.

Keynote speaker and author Karen Allen joins the podcast to talk about how the still-unsolved murder of her husband drives the work she does today to help others embrace the “beauty in the mess” of their lives.

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Catch up on EVERY episode at ChampionsMojo.com.

MORE ABOUT KAREN ALLEN

Karen Allen is a keynote speaker, author, podcaster and executive leadership coach who helps others embrace the mess of their lives through her 100% Human brand. After losing her husband to a still-unsolved murder, Karen also lost her car, her job and her home in her despair. To save her own life and build a better one for her son, she began the work of healing -- step by step -- and in the process found her calling to help others work through the pain and conflict in their own lives, and use it for good. Learn more about Karen Allen on her website. 

Episode Topics and Mentions

Karen Allen’s website

Karen Allen's podcast 100% Human

Growth mindset

Karen Allen’s Ted Talk

CrossFit

Murder victim

Cold case

The Shack by Willliam P. Young

Forgiveness

Personal healing

Neuroplasticity

Stop and shift mentality

Mental strength

Mental wellness

Mental performance

The Great Work of Your Life by Stephen Cope

Dharma

Takeaways

Kelly

1. Find one simple tool that helps you get through a hard day or to build a new habit -- and you will be stronger over time.
2. Connect with someone else when you are in a traumatic or difficult situation, even if you don’t talk. Do not isolate yourself.

Maria

1. Look back and see how long it’s been since the last time you did something you are trying to change, and compare behavior to how you were before -- not to how you want to be later.
2. Productive venting is important to say how we really feel, in a safe place. Then once your feelings are out, decide what you want to do next to move forward.

“People think that acceptance means that everything’s okay. Acceptance is acknowledging your starting point and just saying, “Okay, I acknowledge where I am, I accept where I am and now I can choose more clearly what direction I want to go.’” -- Karen Allen

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.

Many thought leaders believe that to be successful we must get out of our comfort zone. And also that today's society is making us, well, soft.  Kelly and Maria share concrete ideas for getting uncomfortable in life, including in athletics, relationships and ambitions.

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

Catch up on EVERY episode at ChampionsMojo.com.

Episode Topics and Mentions

Do Tough by Maria Parker (December 2021 release) 

The Comfort Crisis by Michael Easton

Seventeen Magazine and the Alternating Theory of Happiness

Breast cancer awareness

Factfulness by Hans Rosling

Relational vulnerability

Vulnerability

Native American concept of having “75 problems”

Brain cancer

Anxiety

Grand Canyon

Cold showers

Death awareness  

Death scare 

Pawtuckaway State Park

Franconia Loop Trail

Intermittent fasting

Prevalence-induced concept change

Dementia

Trans-American Race (cycling)

Takeaways

Kelly

1. When you see an opportunity to build something new, take it -- even if you feel hesitation.
2. Be brave and confront uncomfortable, inconvenient relationships -- despite the outcome.

Maria

1. Go out of your comfort zone to do things with people you love, right now, instead of waiting until you find the perfect time or fit.
2. Take on new, exciting challenges where you may know nothing going into them and learn from them.

“You gain strength, courage and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, 'I have lived through this horror. I can take the next thing that comes along.'” -- Eleanor Roosevelt

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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.

How has adversity inspired your success?

Renowned cross-country coach Desmond Dunham, known to his athletes as Coach Dez, joins the podcast to talk with Kelly and Maria about how he turned pain in his childhood into a passion for mentorship. He talks about the lessons in his new book, Running Against the Odds, and how coaching is one way he gives back to the community. 

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

Catch up on EVERY episode at ChampionsMojo.com.

MORE ABOUT DESMOND DUNHAM

Desmond Dunham, or as he’s known to many, Coach Dez, is a nationally-renowned running coach, mentor, Under Armour Coach Ambassador and the author of the newly released book, Running Against the Odds. Coach Dez is a nationally acclaimed track and field and cross-country coach who has been teaching, mentoring and coaching in the Washington, D.C. Metropolitan area for over two decades. He’s also the founder of Kids Elite Sports which offers summer sports camp and youth sports training. This camp has positively affected nearly 800 students.

Episode Topics and Mentions

Cross country running

Coaching

Kids Elite Sports

Running Against the Odds by Desmond Dunham

Vietnam War

PTSD

Domestic violence

Speech impediment

Dyslexia

Endorphins

Serotonin

Howard University

Mentorship

Alcoholism

Gary, Indiana

Little League Baseball

The steel industry

South Africa

Bronchitis

Apartheid

Takeaways

Kelly

1. Goals need a plan to be successful. There is a place for wishing -- but goals need actual planning to come to fruition.
2. “Anti-influencers” can inspire us to do the opposite of what they do and inspire us to positively change the world.

Maria

1. Follow your passion, even if it leads somewhere that doesn’t seem as shiny as another option. 
2. Failure can be a great teacher and inspire later successes. 

“You can find something that can be your passion, your outlet, that can give you a lot of fuel so that you can have maximum output in everything else that you do.” -- Desmond Dunham

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.

Purposeful living takes us to a higher level of joy in life -- but how do we find our purpose? Health and leadership coaches Kelly Palace and Maria Parker outline eight steps to finding your life’s purpose -- and then implementing it.

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Catch up on EVERY episode at ChampionsMojo.com.

8 Ways to Find Your Life’s Purpose

1. Ask yourself: What am I passionate about or what do I LOVE to do?
2. Ask yourself: What values and strengths drive my behaviors?
3. Create a Life Purpose or Mission Statement. 
4. Decide what you want out of life, and outline your goals.
5. Use tools that can help you figure out your purpose. 
6. Take the Passion Test, developed by Chris and Janet Attwood.
7. Take time for yourself to find and experience your purpose and passion. 
8. Ask yourself: When was the last time I experienced pure joy? Then go do more of that. 

Episode Topics and Mentions

The Power of Myth and Hero’s Journey by Joseph Campbell 

Character strengths

Viacharacter.org 

What color is your parachute? by Richard Nelson Bolles

Passion Test, developed by Chris and Janet Atwood

Takeaways

Kelly

1. Be present with your mission statement - revisit it, refine it, reflect on it.
2. Remember to set new goals so that you still feel driven.

Maria

1. Take the Passion Test, even once a year, to align your actions with your purpose.
2. It’s so important to take time for yourself, to be quiet with yourself and not fill every second with “stuff.”

“You were put on this earth to achieve your greatest self, to live out your purpose, and to do it courageously.” ― Steve Maraboli

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.

Do you realize what a gift this ONE life truly is? How do you find your self worth and overcome life's challenges to enjoy that gift?

Wellness and high performance coach Nordine Zouareg, author of the book Inner Fitness, talks with Kelly and Maria about how he overcame physical challenges and anxiety in his childhood to become a world-renowned bodybuilder -- and how he continues to motivate others today through his books and coaching.

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

Catch up on EVERY episode at ChampionsMojo.com.

MORE ABOUT NORDINE ZOUAREG

Nordine Zouareg is a French-American fitness personality, high-performance coach and author who has won Mr. France, Mr. Europe, Mr. World and Mr. Universe. He was a sickly infant, with a birth weight of two pounds. Poor health played a huge role in his childhood, resulting in a lot of spinoff problems, such as bullying. During his teens, he focused on becoming a gymnast, eventually finding bodybuilding and earning his first national title in 1985. He went on to win Mr. Universe twice - in 1986 and 1988. 

Today he is an author and promotes his “mind over body” philosophy.

Episode Topics and Mentions

Bodybuilding

COVID-19 pandemic

Bodybuilding

Inner fitness

Inner conflict

Wellness coaching

Anxiety

Mental health

Finding your passion

Racism

Meditation

Gymnastics

Dwayne “The Rock” Johnson

Self worth

Happiness

Nordine’s InnerFitness Tribe

Takeaways

Kelly

1. Follow your passion and it will release you from your anxiety.
2. Remember to do more of what you love, less of what you tolerate and none of what you hate.

Maria

1. Use the concept of the anchor -- a vision in your mind that programs you to walk in the direction of your goals. 
2. At the base of every mountain, there is someone willing to help you. Find that person or those people

“Inner fitness is simply the harmony or the equilibrium between the emotional, mental, physical and spiritual aspect of one’s self. When you have that in equilibrium, you have inner fitness.” -- Nordine Zouareg

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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.

Are you moving too fast through life? Are you paying attention to your life -- or always thinking of the next thing on your list?

Certified health and wellness coaches Kelly Palace and Maria Parker give 10 tangible tips for slowing down and building a mindful mindset to reduce anxiety and stress and improve physical health.

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

Catch up on EVERY episode at ChampionsMojo.com.

10 Ways to Slow Down

1. Practice gratitude. This can include journaling, meditation, prayer and other ways to reflect and focus on the positive.

2. Check in with your body. Shift your focus off your exterior and feel your heartbeat, or the stretch of your muscles as you raise your arms.

 3. Practice “Now I am.” Remind yourself who you are in that moment and truly engage in it.

4. Truly listen to the person you are interacting with, or your interlocutor. Put your phone down, don’t think ahead or to what is happening later in the day.

5. Pay attention to your emotions. Check in with how you feel emotionally and allow those emotions to exist.

6. Become aware of all five of your senses. What do you see, smell, hear, touch, taste

7. Become aware of five things in nature. Notice the beauty around you in the natural world.

8. Focus on your breath. Practice the 4-4-8 breathing technique.

9. Observe your thoughts. Acknowledge your actual thoughts and then process them.

10. Tap mindful eating. Taste it, enjoy it, take in the whole experience of eating. This can help empower weight loss.

Takeaways

Kelly

1. Set an alarm or choose another visual reminder to be present to learn how to truly be in the moment.
2. Use “Now I Am” to remember who you are at any given moment. 

Maria

1. Check in with your thoughts regularly, even throughout the day, to pinpoint them and manage them.
2. Eat mindfully, away from your phone, your desk, your computer. Really think about what you are eating. 

 “In today’s rush, we all think too much – seek too much – want too much – and forget about the joy of just being.” – Eckhart Tolle

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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.

When life throws you a curveball, do you dodge or catch it and throw it back? Coach Chris Rowe caught his curveball and turned it into a cannonball dive back into the pool of competitive swimming. From swimming for Auburn to the cusp of Olympic glory, through a life in accounting, and navigating the challenging waters of a heart transplant, Chris's journey is nothing short of extraordinary. Now, he's on Champions Mojo, pouring out pearls of wisdom on coaching, the transformative power of sports, and how a heart filled with passion can overcome the most daunting odds. 

Join us as we explore the deep end with Chris, where champions are not made by their victories, but by their refusal to accept defeat. This episode isn't just about swimming; it's a masterclass in life. Learn how the support of a team can push an individual to greatness, and how a community finds joy in the ripples of their shared experiences. The Hampton Aquaplex isn't just a building; it's a beacon for swimmers like Chris, who, with a new heart, has found a renewed purpose in nurturing the next wave of athletes. Tune in and be inspired by a story that proves it’s not just about the race, but the swimmer's journey, the coach’s guidance, and the splash they make together.

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

Can you be afraid and confident at the same time? Confidence Coach Christen Shefchunas believes that you cannot reach a confident point without first facing your fears. She joins the show to talk to Kelly and Maria about how she coaches female athletes, and other clients, to confident outcomes.
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Christen Shefchunas is a professional Confidence Coach who works with athletes who are Olympians, World Champions and NCAA All Americans, as well as high school athletes. As a former Division I head coach, Christen watched too many women miss out on their potential because of their lack of confidence. Realizing that there was a significant lack of resources for these athletes, Christen left her 16-year coaching career and started Coach Christen, a business focused on helping female athletes.She is the creator of Confidence Nuggets, a bracelet line created to remind women of their truth and she is the author of 30 Days to Confident: A 30 Day Confidence Challenge for Female Athletes.

Episode Topics and Mentions

30 Days to Confident by Christen Shefchunas

University of Tennessee

University of Miami

Confidence coaching

Crisis of confidence in female athletes

Hali Flickinger

Natalie Hinds

CBT, Cognitive behavioral therapy

Missy Franklin

Vulnerability

Lilly King

Kara Lynn Joyce

Katie Meili

Confidence nuggets

Takeaways

Maria

1. First figure out your fears before you can authentically tap into who you are and recognize your “truths.”
2. Give yourself grace.

Kelly

1. When you lack confidence, think about what you do well and celebrate it.
2. Women have different brains than men -- it’s important recognize this so we can better understand ourselves and the opposite sex. 

“What we put our focus on has to be absolutely true to us.” -- Christen Shefchunas

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

Did you know that stress can have a profound negative effect on your physical health? Certified health coaches Kelly Palace and Maria Parker break down several ways stress in your life may be impacting your mental AND physical health -- and then offer tips to combat stress for a healthier outlook.

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

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Ways that Stress is Damaging

• Increased cortisol production. RESULTING IN weight gain (especially in the belly), inability to lose weight or gain muscle, and premature aging.
• Decreased nutrient absorption. RESULTING IN: feeling sluggish Due to decreased digestive enzyme production; decreased bile flow from the gallbladder, as well as decreased oxygenation and gastrointestinal blood flow.
• Decreased gut flora populations. RESULTING IN: feeling sluggish immune problems, skin disorders, nutrient deficiencies, and digestive distress. 
• Increase in sodium and fluid retention. RESULTING IN: high blood pressure (hypertension).
• Decrease in thermic efficiency. RESULTING IN: decreased ability to burn calories.
• Decrease in thyroid hormone. RESULTING IN: decreasing the body's metabolic activity.
• Increase in blood cholesterol. RESULTING IN: raising LDL cholesterol levels.
• Increase in blood platelet aggregation. RESULTING IN: A major risk factor in heart disease.
• Decrease in sex hormones. RESULTING IN: lower sex drive, energy, and decrease muscle mass.
• Increase in inflammation. RESULTING IN: The basis of many ailments including brain and heart disease.
• Decrease in gastric emptying time. RESULTING IN: constipation and can be a risk factor in diseases of the colon. 
• Increase in gastric emptying time. RESULTING IN: diarrhea, and food particles prematurely entering the small intestines -- a probable factor in food sensitivities, and various disease conditions.
• Increased food sensitivities. RESULTING IN: decreased immunity and leaky gut.
• Decrease in growth hormone. RESULTING IN: slower healing and rebuilding tissues and burning fat and building muscle.
• Increase in insulin resistance. RESULTING IN: unresponsive to insulin -- a factor in diabetes, weight gain, heart disease and aging.
• Increase in erratic function of LES (Lower esophageal sphincter). RESULTING IN: gastric reflux (heartburn).
• Increase in oxidative stress. RESULTING IN: Prematurely aging the body; a precursor to many diseases.
• Increased risk of osteoporosis. RESULTING IN: Bone density loss.

10 Tips to Manage Stress

1. Control negative thoughts when uncertainty creeps in--stay in the present moment.
2. Turn off the news -- take a news fast!
3. Meditate or pray.
4. Exercise
5. Get into nature.
6. Make sure you are getting good quality sleep.
7. Find a community that uplifts you.
8. Breathe deeply. Try the 4-4-8 cycle of 4 seconds in through the nose, hold for 4 seconds and breathe out through the mouth for 8 seconds slowly.
9. Listen to uplifting music.
10. Eat foods that are good for you. Consider cutting caffeine - it increases anxiety. 

Takeaways

Maria

1. Focusing on healthy, organic, fresh foods is so important for overall health.
2. Listening to uplifting music reduces stress.

Kelly

1. Spending time interacting with a supportive community of family, friends and other like-minded people can be a stress reliever.

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

Olympic swimmer Natalie Hinds thought that she was finished with swimming in 2016 when she placed 40th at Olympic Trials. After some time away from competitive swimming she decided to compete again -- this time with new self talk, new boundaries and a new perspective on her abilities. Tune in to this exclusive interview as Natalie shares her Olympic-preparation routine and how what she does outside of the pool helps her performance.

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

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Originally from Midland, Texas, Natalie Hinds is swimming on Team USA in the 2021 Tokyo Olympics in the 4 X 100 free relay. In 2016, Natalie thought she had retired after finishing 40th in the 2016 Olympic Trials. After almost two years away from pool, which included getting a job at Turner Broadcasting in Atlanta, Hinds found herself wanting to compete once again and in 2018 joined the University of Georgia professional group under Jack Bauerle. 

Natalie swam collegiately at the University of Florida where she earned NCAA All-American Honors over 15 times and broke school records as a sprinter. Natalie also swam professionally in 2019 and 2020 for the ISL champion team Cali Condors and is represented by the CG Sports Network. In her down time, Natalie weaves and sells her art at loominarydesign.com.

Episode Topics and Mentions

Turner Broadcasting

University of Georgia

Jack Bauerle

Midland, Texas

University of Florida

NCAA

ISL, International Swimming League

Cali Condors, ISL team

San Antonio

Team USA

Power of routine

Mission Viejo

Christen Shefchunas

Deep breathing

Meditation

Calm app

Headspace app

Team BLAC

Maritza Correia McClendon

Simone Manuel 

Reece Whitley 

George Floyd

Weaving

Natalie Hinds’ weaving website, loominary

Keith Bell - sports psychologist

Takeaways

Maria

1 - Talking to someone can help you articulate your thoughts and take away power from whatever is causing you anxiety or fear. 

2 - Having something else that is unrelated to your goal can give you a way to have a release. 

Kelly

1 - Visualizing having a Plan A and Plan B deflates the pressure and can help you neutralize high-pressure situations. 

2 - Outlining your boundaries and focusing on yourself when you have a big goal in front of you is not selfish. 

“What am I willing to put my energy into?” -- Natalie Hinds

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

How do you push past discomfort to meet your goals? Guinness Book World Record Holder Budimir “Buda” Šobat joins the show to talk about his record time of free diving for 24 minutes and 33 seconds -- and how his daughter and her medical issues inspire him.

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Budimir Buda Šobat is a Guinness Book World Record Holder from Croatia. Buda is a free diver and bronze medal world championship freediving in liyawno, Italy. Buda broke his own record this year in March, with a new free diving time of 24 minutes and 33 seconds in the water. 

 Buda has trained his body to pump oxygen more slowly and he's also trained for the involuntary muscle spasms which kick in around the 18-minute mark. He is inspired in his endeavors by his 20-year-old daughter Saša, who has cerebral palsy, autism and epilepsy.

Episode Topics and Mentions

Free diving

Sisak, Croatia

liyawno, Italy

Cerebral palsy

Autism

Epilepsy

Room of Miracles in Sisak, Croatia

Bodybuilding

“The Big Blue” movie, story by Luc Besson

Canada

Static apnea

Pure oxygen

Belgrade, Serbia

Mateusz Malina

Mirela Kardasevic

Takeaways

Maria

Sometimes, you can be too tough and bull-headed, and it can cross to stupidity. It is okay to take a break, slow down or stop if your inner voice tells you that it is time to stop.

Kelly

Water is rejuvenating, cleansing and magical, no matter what aptitude or ability you have. 

"The only way of finding the limits of the possible is by going beyond them into the impossible." -- Arthur C. Clarke

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.

The pool is just one part of Olympic legend Aaron Peirsol’s lifelong, spiritual connection to the water. He joins the show to talk about his family history of swimming, sailing and connecting to the water around them -- as well as the ways he continues to engage with his sport, and his responsibility to it, more than a decade after officially retiring from it.

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Aaron Peirsol is a three-time Olympian and seven-time Olympic medalist -- and five of those medals are gold. Aaron has been retired from swimming for a decade, but he is still the current world record holder in the long course 200-meter backstroke. He is involved with several great causes, including being an ambassador for the Global Water Foundation and the Surfrider Foundation. He is also a spokesman for Oceana, which is the largest international ocean conservation and advocacy organization in the world. 

Episode Topics and Mentions

Backstroke

Waikiki

Honolulu

Pacific Ocean

Importance of preparation

Weka Wachee mermaids

Synchronized swimming

Surfing

Michael Andrew

Warren Kealoha

Takeaways

Maria

Remind yourself that there is a lot you are not in control of -- so do not waste your energy on it. Focus instead on the things you can control, like preparation. 

Kelly

When you are in a pressure situation, ask yourself: Why am I here? Your “why” should be something deep and spiritual. 

“I have always had a very natural connection to the water, and that connection stems from the ocean itself.” -- Aaron Peirsol

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.

This interview's guest has a NETFLIX movie made about her life! Are you living up to your responsibility to make a difference? Once terrified of public speaking, Virginia Walden Ford is now a leading advocate for expanding educational opportunities for American students and the subject of the feature film “Miss Virginia,” available on Netflix. She joins the show to talk about accepting, and eventually embracing, the call on her life to change educational outcomes for her own son -- and for other children. 

And you'll love Kelly and Maria's interview questions, insights and takeaways!

Episode Topics and Mentions

Miss Virginia, feature film

Uzo Aduba

Matthew Modine

Fear of public speaking

Parent empowerment

School choice

D.C. Parents for School Choice

D.C. Opportunity Scholarship Program

Washington, D.C.

Fairfax County

Harriet Tubman

Little Rock 9

Desegregation

Little Rock Central High School

National Museum of African American History and Culture

The Moving Picture Institute

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

Are you living up to your true potential? 2021 Olympic hopeful Michael Andrew returns to the podcast to talk about his recent success and embracing his talent and hard work so he never “wastes grace” in his life. He also talks with Kelly and Maria about his mindset change when it comes to competitively swimming the 200 IM -- and how he remains grounded in his faith and family as his clout in the swimming world continues to grow.

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

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MORE ABOUT MICHAEL ANDREW

Michael Andrew is a professional swimmer and is an owner of the Michael Andrew Swimming Academy and the New York Breakers team, where he also swims (in the International Swimming League). He first gained notoriety for breaking numerous National Age Group Records in his teens, currently holding more than 100 National Age Group records and has since become a multiple time US National Champion and World Champion for team USA. 

Coached by his father Peter Andrew, Michael credits much of his success to his training style, USRPT, aka Ultra Short Race Pace Training. And his mother Tina, a former professional athlete herself, is the General Manager of the New York Breakers. 

Episode Topics and Mentions

Professional swimming

ISL, International Swimming League

NY Breakers

Michael Andrew Swim Academy

200 IM

Indianapolis

Atlanta

Long course swimming

San Antonio

Oahu

Mission Viejo

TYR

Corkcicle

Surfing

Caroline Marks 

WSL, World Surfing League

USRPT, Ultra Short Race Pace Training

Lou Sharpe

David Salo

Rowdy Gaines

Listen to Michael’s previous interview on Champion’s Mojo

Takeaways

Maria 

Having a strong faith can keep you centered.

Kelly

With the right mindset, you can become good at those tasks you don’t automatically love. 

“I continue to see everything I have as complete grace, I don’t want to waste that opportunity.” -- Michael Andrew

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.

How does a person face, and overcome, their worst fears? How can you face your own stories about yourself -- and change them for the better?

Peak performance coach Brian Bergford faced a lifelong fear of having his head submerged in water at the age of 30, when he decided to confront it. Today he is a record-setting Masters swimmer and he joins the show to share his journey with Kelly and Maria -- along with tips for listeners on confronting fears.
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MORE ABOUT BRIAN BERGFORD

Brian Bergford is a peak performance coach and a champion Masters swimmer.  Despite having a debilitating fear of having his face submerged in water since early childhood, Brian eventually tackled his fear head-on by taking up swimming at the age of 30. He took swimming lessons, joined a Masters swimming program. A little less than 5 years later, he had qualified in 4 events and was competing at the US Masters Swimming National Championships. He has since medaled in 13 USMS National Championship races, is a four-time state champion and holds 4 USMS top 10 times.

Brian is also Certified Dog Trainer (IACP-CDT) and is a dog behavioral specialist. He is a former vice president and member of the board of directors for the International Association of Canine Professionals, and is the owner of Altitude Dog Training and Uptown Dog in Longmont, Colorado. His expertise of the interplay between dog behavior and human psychology gave rise to his first book, Transformational Dog Training: Bring Out the Best in Your Dog by Bringing Out the Best in Yourself.


Episode Topics and Mentions

Dogs

Dog training

Dog behavior

International Association of Dog Trainers - look up

Altitude Dog Training - look up

Transformational Dog Training - book look up by Brian

Water phobia

Masters swimming

Michael Phelps

Rock climbing

Fear versus phobia

Systematic desensitization

BergfordPerformance.com


Takeaways

Maria

You will experience the range of “emotional guests” -- but don’t let the negative ones get comfortable. At the same time, welcome the good ones and don’t question them. 

Kelly

Don’t tolerate your own B.S. Own your fears and phobias. 
Quote of the Week

“Sometimes when we think we’re worn down and we’re really tired and we need a break, what we really need is to be inspired.” -- Brian Bergford

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.

We are all leaders, whether we know it or not. What kind of leader are you? Are you an eager leader? A target maker? A confidence carrier? Or all of them? In this episode Kelly and Maria explore 10 personas that great leaders emulate.

This is a deeper dive on this topic from Kelly’s book Take Your Mark, LEAD! 10 Ways to Lead Yourself and Others like a Champion and she and Maria discuss the traits of each one in this episode. Learn ways to be a more effective leader for yourself and others.

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10 Leader Personas

Sourced from Kelly Palace’s best-selling book Take Your Mark, LEAD! 10 Ways to Lead Yourself and Others like a Champion

Eager Leader

Target Maker

Vibrant Visionary

Discipline Developer

Passionate Persister

Habit Hacker

Peak Performer

Confidence Carrier

Reflective Thinker

Success Celebrator

Episode Topics and Mentions

Take Your Mark, LEAD! 10 Ways to Lead Yourself and Others like a Champion by Kelly Palace

Personas 

Pfizer

General George S. Patton

Perfection paralysis

Vision boards

Benefits of taking cold showers

COVID-19 vaccination

The V Foundation for Cancer

Jim Valvano

Dan Plesac

New York Yankees

Billie Jean King

Playboy Magazine

Lewis Pugh

Dave Marsh

Matt Biondi

Breast cancer survivors

Takeaways

Maria

Reflective thinking is a vital part of effective leadership because it helps you learn from the past, and gain confidence due to what you have already accomplished. 

Kelly

Tapping into the persona of a Passionate Persister is important, taking into account what really should be persisted on and what should be released. 

“How do you go from where you are to where you wanna be? I think you have to have an enthusiasm for life. You have to have a dream, a goal. And you have to be willing to work for it.” -- Jim Valvano

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.

Ready to kick start your 2024 with a dose of motivation and inspiration? Join us, your hosts Kelly Palace and Maria Parker as we take a trip down the memory lane, revisiting our top 10 favorite shows of 2023. We unwrap a treasure trove of insights from a wide range of incredible guests. 

#10

Name: Clyde Akbar
Background: Masters Swimmer Started swimming at 60, challenging himself with new things all the time.

Episode: 196

#9

Name: Lindsay Price

Background: SpaceX recovery pilot.

Episode: 195

#8

Name: Mark Kutz

Background: Renowned Masters coach

Episode: 200

#7 (TIE)

Name: Will Liebig

Background: Masters swimmer/Chef to ironman, lost 125 lbs.

Episode: 207

Name: Sherrie Bogue

Background: Masters Swimmer Lost 135 lbs.

Episode: 214

#6

Name: Austin Williamson

Background: Fell in love with swimming from Triathlon. Loves swimming; swimming has taken over as his first love and reduced his pain

Episode: 221

#5

Name: Dawson Hughes

Background: CEO US Masters Swimming.

Episode: 233

#4

Name: 5 Tips for Race Day Mindset

Tips for race day

Episode: 220

#3

Name: Paul Newsome

Background: Coach and Founder of Swim Smooth.

Episode: 229

#2

Name: Penny Noyes

Background: World-Record setting Masters Swimmer.

Episode 228

#1

Name: Colleen Hacker, PhD. EP 226

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

Maddy Banic is not only a swim champion, but a champion of mental health. How does a person come back from the brink of suicide to become a record-setting athlete and Olympic hopeful? Professional swimmer Madeline Banic joins the show to talk with Kelly and Maria about the darkest time of her life -- and the tools she used, and continues to implement, to recover, and how she also shares those tools with others through mental health advocacy.

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Madeline “Maddy” Banic is a 9-time SEC conference champion and NCAA champion who graduated from the University of Tennessee. Specializing in sprint fly and free, she swims professionally. Her first year as a professional swimmer with the International Swimming League, Maddy was a member of the L.A. Current and then switched to the Energy Standard Team where she had a breakout 2020 season. 

Maddy had tough times during her time in college. After years of fighting anxiety and depression, she came to a very low point and contemplated suicide. She left school to receive treatment and came back with a zest for life and swimming. She went on to be voted captain of her team and win the NCAA in the 200 medley relay her senior year. Maddy is now an advocate for mental health awareness, hoping to help others avoid the despair she endured.

Episode Topics and Mentions

CG Sports Network

University of Tennessee

NCAA

ISL, International Swimming League

L.A. Current

Energy Standard Team Elite

Anxiety

Suicide

Mental health awareness

Therapy

Weakness

Toxic traits

Cognitive distortions

Feeling Good: The New Mood Therapy, by David D. Burns

Feeling Great: The Revolutionary New Treatment for Depression and Anxiety, by David D. Burns

CBT, Cognitive Behavioral Therapy

DBT, Dialectical Behavioral Therapy

Knoxville, Tennessee

5, 4, 3, 2, 1 “in the moment” exercise

Depression and Anxiety Toolkit

The Hidden Opponent organization

Sarah Sordjstrom

Allan Jones Aquatic Center in Knoxville, TN

Takeaways

Maria

Decide to use life’s challenges as things you can use to grow as a person.

Kelly

Use the 5,4,3,2,1 “in the moment” exercise to ground yourself and be really present in the moment to keep anxiety and feelings of being overwhelmed at bay.

“Put yourself first. Whatever you have to do. Talk to someone, go seek help. It’s okay to put your life on hold to put yourself first. There is only one of you and you only get this one life.”. -- Madeline Banic

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Have something you want to share with us? Email it to

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

Find out about Kelly's new best selling book on this show.

Leading yourself and others successfully takes authenticity, grit, and intent coupled with action. Champion’s Mojo host Kelly Palace shares 10 actionable tips in her book Take Your Mark, LEAD! 10 Ways to Lead Yourself and Others Like a Champion, which is now available in print, ebook and on audiobook. In this episode, she and co-host Maria Parker talk about the motivation behind the book, the champion interviews inside it and the mark Kelly knows the book will leave on readers. 

Buy your copy of Take Your Mark, LEAD! 10 Ways to Lead Yourself and Others Like a Champion on Amazon now.

Catch up on EVERY episode at ChampionsMojo.com.

MORE ON TAKE YOUR MARK, LEAD!

Take Your Mark, LEAD! 10 Ways to Lead Yourself and Others Like a Champion is a work three decades in the making from author Kelly Palace who shares the best ways to lead others, and yourself, with authenticity. With a compelling foreword written by Bob Bowman, who coaches Michael Phelps, and endorsements from top champions, Take Your Mark, LEAD! is a self-help, go-to guide for people who urgently want to take charge of their lives. 

The book is full of leadership examples from Olympians, Olympic coaches, professional athletes, Kelly’s executive coaching clients and her days as a Senior Manager at Pfizer Pharmaceuticals. There are lessons from Kelly’s time as an NCAA D1 Head Coach and swimmer, her experience with 9/11 in NYC, and being a Playboy magazine model. 

The book covers what makes the athlete that may not be the physically strongest still take the gold -- and in life, what makes the unlikely person rise to the top of their profession or lead others to victory? Whether looking to lead in the boardroom, in athletics, or even at home -- this book has something actionable for every reader. 

Episode Topics and Mentions

Leadership

NCAA Division I Coach

Pfizer

Mick Mosebrook

Eczema

Topical steroids

Topical Steroid Withdrawal Syndrome

Alzheimer’s disease

Breast cancer

Dan Plesac

Amy Ludwig

Mel Stewart

Authenticity

Leah Smith

Cody Miller

Bob Bowman

Jack Bauerle

Dave Marsh

Quote of the Week

“Each of these lessons is delivered in a way that anyone can benefit from and use in daily life. The action steps following each chapter will be powerful opportunities to build your personal leadership toolbox.” -- Bob Bowman on Kelly Palace’s book Take Your Mark, LEAD! 10 Ways to Lead Yourself and Others Like a Champion

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

Hard work can often make up for a deficit of time, or even raw talent. Two-swim-sport Olympian Jordan Willimovsky joins the show to talk with Kelly and Maria about how his work ethic keeps him at the height of his career, as he prepares for his second Olympic showing in open water and pool swimming in the summer of 2021.

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

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Jordan Wilimovsky is a world-renowned distance swimmer for both open water and the 1500 meters freestyle, in the pool. In 2016, Jordan became the first American to qualify for the Olympic Games in two separate swimming sports -- the 10K open water and the 1500 meter pool swim. Representing the U.S., Jordan had an outstanding performance at the 2016 Olympic Games finishing just outside of the medals, in 4th place. Jordan has already qualified for the current 2021 US Olympic Team in the 10K open water event. And when the U.S. holds its Olympic trials this June, Jordan will again try to make history by making the Olympic team as a two-swim-sport athlete. Jordan is a member of the CG Sports Network.

Episode Topics and Mentions

CG Sports Network

Open water swimming

2016 Olympics

Roller derby

Tour de France

Drafting

Jarrod Poort

Hannah Moore

Ashley Twichell

Pro surfing

Northwestern University

Depression and Anxiety Toolkit

Takeaways

Maria

1. Confidence comes from preparation and experience. 

Kelly

1. Remember that you will likely not be great at something the first time -- you might even fail. But just keep at it, anyway.

“If you want to succeed, you have to work incredibly hard for that and plan out your course of action for whatever you are facing.” -- Jordan Wilimovsky

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

Almost everything we want comes through other people and the best leaders know this principle: You can’t be a leader without others. Influencing others begins by connecting, and in order to do that, you must take an interest in them. Today’s episode explores Dale Carnegie’s timeless values and principles from his book How to Win Friends and Influence People, with some updated ideas and tips relevant to 2021.

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Tips to Win Friends

• Don’t criticize, condemn or complain.
• Give honest, sincere appreciation.
• Become genuinely interested in other people.
• Smile.
• Remember that a person’s name is to that person the sweetest and most important sound in any language.
• Be a good listener. Encourage others to talk about themselves.
• Talk in terms of other people’s interests.
• Make the other person feel important — and do it sincerely.
  
  Tips to Influence People
  
  
• The only way to get the best of an argument is to avoid it.
• Show respect for the other person’s opinion. Never say, “you’re wrong.”
• If you are wrong, admit it quickly and emphatically.
• Begin in a friendly way.
• Let the other person do a great deal of the talking.
• Try honestly to see things from the other person’s point of view.
• Be sympathetic with the other person’s ideas and desires.

Episode Topics and Mentions

Pfizer

Dale Carnegie

How to Win Friends & Influence People

University of South Carolina

Depression and Anxiety Toolkit

Quote of the Week

"Talk to someone about themselves and they’ll listen for hours." -- Dale Carnegie

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.