Champion's Mojo for Masters Swimmers (Kelly Palace, Host)

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	Pub. Date	Title	Duration
	13 Jan 2020	Are your habits helping or hurting you? Episode EP 46	00:32:48
We all have habits whether we recognize them or not -- some good, some bad. Making your bed in the morning is a good habit and looking at your cell phone in the middle of an important conversation is a bad habit. This episode discusses some of the good and bad habits that we see most often in our experience and what the research says about making good and breaking bad habits. So if you’d like to work on your habits, you’ll enjoy this show! Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion's Mojo is also on Apple Podcasts, Spotify and Google Play. Episode Topics and Mentions BetterHelp Regain TalkSpace Atomic Habits by James Clear Start with the Why by Simon Sinuk Developgoodhabits.com The Power of Habit: Why We Do What We Do and How to Change by Charles Duhigg Red Skin Syndrome Tips for Forming a New Habit Do one at a time and start small. Commit to two months. Anchor it in something you already do or something you see (cue). Have accountability - tell someone, put money on the line, etc. Make it part of your identity. Tips for Breaking a Bad Habit Change the environment. Know the trigger. Have a mantra/plan. Replace the action. Let go of shame. Habits of Kelly and Maria Kelly: Working on bad habit to break: Scratching/itching skin Working on strengthening a good habit: Journaling Maria: Working on bad habit to break: Sugar problem. Working on strengthening a good habit: Being more reflective. Quote of the Week “Change might not be fast and it isn't always easy. But with time and effort, almost any habit can be reshaped.” - Charles Duhigg, Author of The Power of Habit: Why We Do What We Do in Life and Business Have something you want to share with us? Email it to info@championsmojo.com Keep up with the show by visiting YouTube, Champion Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	24 Dec 2019	Olympic Champion Natalie Coughlin: Mindfulness and More, EP 43	00:46:41
What role does mindfulness play in the success of an athlete? Natalie Coughlin has 12 Olympic medals and 12 world titles, making her the most decorated woman swimmer in history. She talks about returning to competition after three years out of the water and how her competitiveness has helped her achieve her goals. Additionally, Coughlin gives some great advice for swimmers and the role mindfulness plays in life and athletics. She is the author of two books: Golden Girl: How Natalie Coughlin Fought Back, Challenged Conventional Wisdom, and Became America's Olympic Champion and Cook to Thrive cookbook She is also a vintner and co-founder of Gaderian Wines, an urban farmer, the mother of a one-year-old, a surfer & photographer. Her multifaceted life will inspire you! You could have a 1 in 50 chance to win a Natalie Coughlin autographed U.S. Masters Swimming Swim Cap from a drawing of the next 50 Champion’s Mojo YouTube subscribers. To learn more about Champion’s Mojo visit www.ChampionsMojo.com Champion's Mojo is on Apple Podcasts, Spotify, Google Play and everywhere podcasts are found. Quote of the Week "Being comfortable with being present and being purposeful in everything that you do is a really good practice that serves you well in life, and definitely serves you well in swimming." -- Natalie Coughlin More About Natalie Coughlin Natalie Coughlin is an American competition swimmer and twelve-time Olympic medalist. While attending the University of California, Berkeley, she became the first woman ever to swim the 100-meter backstroke (long course) in less than one minute. At the 2008 Summer Olympics, she became the first U.S. female athlete in modern Olympic history to win six medals in one Olympiad, and the first woman ever to win a 100-meter backstroke gold in two consecutive Olympics. At the 2012 Summer Olympics, she earned a bronze medal in the 4×100-meter freestyle relay. Coughlin has won a total of 60 medals in major international competition. Coughlin appeared on Dancing with the Stars in 2009 and is a vintner, urban farmer, author, mother and businesswoman. Kelly and Maria’s Takeaways Maria: Remember to stay patient and that setbacks are learning opportunities. Remember that you’re training 24/7 and that there are things you can do all the time to get better -- think of the daily struggle as positive. Mindfulness and being present can feel uncomfortable but it’s important to lower distractions to truly enjoy life. Kelly: Owning competitiveness and having a competitive nature -- it’s a trait of champions. Keep options open in life. Be early to avoid feeling rushed. Episode Topics and Mentions DC Trident Professional Swim Team CWA Champion Swimmer of the Year Olympics Olympic swimming Cook to Thrive cookbook Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	29 Jul 2019	MLB Broadcaster Dan Plesac: Mental Toughness, Extra Effort, EP 22	00:57:44
Are you looking to up your game in mental toughness? Dan Plesac shares his personal champion’s mentality, including how to use the “mental toughness, extra effort” mindset. Plesac, who has recently taken up swimming, talks with hosts Kelly Palace and Maria Parker about how the sport has taught him mental and physical determination. “Swimming is a lot more difficult than I thought it was because there is so much alone time,” Plesac says in the interview. “You have to be very disciplined at it.” Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion on's Mojo is also on Apple Podcasts, Spotify and Google Play. More About Dan Plesac Dan Plesac is a record-holding Major League Baseball player and three-time All Star, where he spent 18 seasons as a pitcher, spending time with six different teams, including the Milwaukee Brewers. In his 18 year career, he was never on the disabled list and never had surgery. He is the leader for the Brewers in appearances, saves and earned-run average, playing in 1,064 games total in his career. Episode Topics and Mentions MTXE - Mental Toughness Extra Effort Wichita State Swimming Golf Milwaukee Brewers Major League Baseball MLB TV Beginning swimmer Pitcher Michael Jordan Michael Phelps Don Mattingly Cal Ripken Jr. Dave Winfield Ken Griffey Sr. Bill Wegman Larry Haney Rick Cerone Andre Thornton Cecil Fielder Joe Orsulak Mickey Tettleton Pete Bodavich Justin Verlander Yankee Stadium Chicago White Sox Gary, Indiana NC State Sense of humor Action Items From the Hosts Maria: Implement a routine to do before starting anything -- including work. Kelly: Add some humor to things that tie you in a knot. Instead of getting frustrated, look for the funny side. Quote of the Week: “If you’re going through Hell, keep going.” – Winston Churchill Have something you want to share with us? Email it to 4championsmojo@gmail.com. Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	16 Jul 2019	Insecurity Detox, with Trish Blackwell, Episode #20, 7-15-19	00:49:16
Insecurity Detox Want to get rid of insecurities and feel empowered? Confidence Coach, author and top podcaster Trish Blackwell joins hosts Kelly Palace and Maria Parker to talk about ways to get rid of insecurity and feel empowered. Trish Blackwell shares her own journey of self discovery after overcoming an eating disorder and lack of self confidence. Blackwell talks about how anyone can have a champion’s mindset through steps like prioritizing personal growth, quieting their minds and then showing up. Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion on's Mojo is also on Apple Podcasts, Spotify and Google Play. More About Trish Blackwell Trish Blackwell is the leading Confidence Coach in the personal development space with a specialized niche within the Fitness Industry. Blackwell is particularly passionate about bringing hope to those who struggle with negative body image, eating disorders, or confidence issues. She is a personal trainer, author, podcaster, and app publisher, She is also featured on the nationally syndicated radio show, Keep the Faith. Blackwell’s newest book, Insecurity Detox: A Breakout Plan to Rejuvenate Your Body, Mind, and Spirit was released by Howard / Simon & Schuster in 2016. Learn more at TrishBlackwell.com. Episode Topics and Mentions Runner Swimmer Surfer Snowboarder Triathlons Ironman USA World Championship Team, Duathlon Davidson College Self esteem Confidence coaching Physical therapy College swimming Crisis of confidence in women Self-doubt Journaling Going technology free Decision fatigue Podcasting Action Items From the Hosts Maria: Quiet your mind. Making time for that quiet time in your life is just as important as making time to exercise. Kelly: Wear your pajamas to the grocery store (or do whatever thing that shows that you just don’t care what people think of you). Quote of the Week: “Perfectionism is not the same thing as striving to be our best. Perfectionism is not about healthy achievement and growth. It’s a shield from being your true self.” -- Brené Brown Have something you want to share with us? Email it to 4championsmojo@gmail.com. Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	03 Jan 2020	Bob Bowman Talks Inevitable Success EP 45	00:48:24
Bob Bowman believes that the process is what sets one up for inevitable success. In this lively interview Coach Bowman talks with Champion’s Mojo Hosts Kelly Palace and Maria Parker and shares some of his own routines for success and talks ASU culture and the five pillars he’s using for creating an environment for success. You may be surprised to learn that Bob himself is swimming again for the first time in 30 years, believes in “going with the flow”, appreciates those coaches that have mentored him and the creativity in coaching. Read on to find out what he says is “the best thing” in his life today. ABOUT BOB BOWMAN: Bowman is the renowned coach of the greatest swimmer and Olympian of all time Michael Phelps. Together this dynamic duo earned an unprecedented 28 Olympic Medals, 23 of them gold. Bowman was also the head coach of Team USA’s men’s Olympic Team in 2016 and since 2015 Coach Bowman has been the head men’s and women’s swim coach at Arizona State University (ASU). To learn more about Champion’s Mojo visit www.ChampionsMojo.com Champion's Mojo is on Apple Podcasts, Spotify, Google Play and everywhere podcasts are found. Quote of the Week "I think that is a great thing about our sport. It's the individuality and the creativity that coaches have to come up with something that fits their situation, their swimmers, their personalities, their strengths as coaches and to do that and still have similar success, I think is one of our best things in America." -- Bob Bowman Episode Topics and Mentions Michael Phelps Michael Phelps Foundation Arizona State University University of Michigan Florida State University The Golden Rules: Finding World Class Excellence in Your Life and Work Napa, California Auburn University Eric Wunderlich Liam Ball Eric Namesnik Tom Dolan Natalie Coughlin Teri McKeever Boomer Phelps Beckett Phelps ISL - International Swim League David Marsh Murray Stevens North Baltimore Aquatic Club The Surrender Experiment The Power of Now Jason Lezak Mark Schubert Frank Busch Jack Bauerle Eddie Reese Beijing Olympics Greg Troy Terry Maul Simon Sinek Ryan Lochte Greensboro, North Carolina Intermittent fasting Dr. David Sinclair from Harvard University Essentialism:The Disciplined Pursuit of Less Tokyo Olympics 2020 Takeaways from Kelly and Maria Kelly: 1 - When you have someone as dedicated to success as you are, you can form a partnership where big success is inevitable. 2 - Take the time to just be in the present moment during overwhelming times. Maria 1 - The environment you are in - the people, the preparation and more - can all lead to inevitable success. 2 - Growth, learning and improvement are lifelong goals and Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	01 Oct 2019	Ella Eastin: Practicing Patience, Episode #31, 10-1-19	00:50:46
They say patience is a virtue and life likes to test it. This episode highlights the extreme patience practiced by Ella Eastin, one of the USA’s toughest swim stars and member of the National Team. Ella Eastin discusses a couple of major setbacks that delayed her Olympic swimming dreams and how she is patiently waiting to make her mark on the international long course scene with hosts Kelly Palace and Maria Parker. Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion on's Mojo is also on Apple Podcasts, Spotify and Google Play. More about Ella Eastin Ella Eastin has earned 12 NCAA Titles and in is the first woman to four-peat by winning the grueling 400 IM all of her college years at Stanford University, while helping Stanford win the NCAA overall title for the last three years of her career. Now, Ella Eastin is a professional swimmer, sponsored by Arena, and a member of the LA Current professional swim team. In 2017, in what could be deemed as her breakout long course swim, which qualified her for the World Championship Team, later turned into a disqualification for something known as the “Lochte Rule.” Then in 2018 again when it was time to earn a spot on the 2019 World Championship team, Ella fell ill with Mono and had a sub-par performance at the World Team Trials. But now Ella is healthy and has patiently been waiting to make her first Olympic Team. Episode Topics and Mentions Stanford University Arena LA Current NCAA Degree in Human Biology Nursing Lochte Rule World University Games Delayed gratification Katie Ledecky Simone Manuel Elizabeth Beisel Leah Smith Melanie Margalis Madisyn Cox Steve Furniss Greg Meehan Action Items From the Hosts Kelly - To remember that the goals that I have may not turn out exactly as I want, but I know that some moments will come out of the hard work. Maria - To think, persevere and be patient and know that something good will come if I put good intentions and heart into it. Quote of the Week "Know that what you do today may not show results right away, but in the long run it is going to pay off " - Ella Eastin Have something you want to share with us? Email it to 4championsmojo@gmail.com. Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	04 Feb 2020	Nathan Adrian: Passion Project, Episode #49, 02-04-2020	00:52:28
Learn why Nathan Adrian calls swimming his "Passion Project" and what he's planning for his next big challenge. This interview marks the one year mark since Adrian returned to the pool after surgery and treatment for testicular cancer. He shares what he's learned, how he's used marginal improvement to help guide his success and how he sees things very differently now. We guarantee you'll be inspired! ABOUT NATHAN ADRIAN: Earning five Olympic gold medals and 27 gold medals in international competition, Nathan is referred to by many as the swimming sprinting G.O.A.T. His heart stopping Olympic victory in the 100 meter free in 2012, by 1/100th of a second, is still one of the most memorable races in Olympic history. Then in 2016 Nathan was on the podium again twice individually for the 50 and 100 meter free races. Adrian is a professional swimmer, swimming for the L.A. Current and his main sponsor is Speedo. Collegiately Nathan was a multiple time NCAA champion at Cal Berkeley and impressively was recently their Winter Commencement speaker in 2018. He has recently battled back to the top of the health podium after getting a testicular cancer diagnosis after early detection. Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion's Mojo is also on Apple Podcasts, Spotify and Google Play. How are we doing? Email us Hello@ChampionsMojo.com Episode Topics and Mentions Michael Phelps Katie Ledecky Natalie Coughlin Jason Lezak Dara Torres Gary Hall Jr. L.A. Current ISL, International Swim League Tokyo Olympics 2020 Olympics USA Swimming Foundation Testicular cancer Early cancer detection Alter-ego British cycling team Marginal improvements Block Doku Atomic Habits by James Clear Kelly and Maria’s Takeaways KELLY: Takeaways - Use incremental improvements, pick small actions to pursue to add up to bigger successes. Execution is the most important thing; take out the emotion and just execute. MARIA: Takeaways - When shooting for an important goal, plan for future happiness and goals after the goal is met. How can you be the “shoulders” for other people? Quote of the Week "I definitely believe in those marginal improvements and maintaining a high level of integrity in everything that you do instead of trying to make one drastic jump from one to the next " -- Nathan Adrian Have something you want to share with us? Email it to hello@championsmojo.com Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	18 Jun 2019	Performance Anxiety Hacks, EP 16	00:38:50
The pressure to succeed can feel overwhelming for athletes or anyone preparing for something that means a lot. Conquering performance anxiety takes the right mindset and building up confidence in tangible ways. Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion on's Mojo is also on iTunes, Spotify and Google Play. 5 Tenets to Combat Performance Anxiety Practice, practice, practice - If you've done your preparation, you know you are ready and it can give you confidence. Create a pre-performance routine - Have a set routine before a performance. Stay in your lane - Focus on your own performance, not what others are doing. Use adrenaline for fuel - Use caffeine as an ergogenic. Add a "so" to your "what ifs?" - Visualization is key. Action Items from the Hosts Kelly: Think about something coming up and give yourself a “So what?” so that the event is not so scary. Maria: Focus on the process and focus on what you are doing -- not what others are doing. Do what you do and enjoy it in the moment. Episode Mentions Pickleball Quote of the Week “There is no strong performance without a little fanaticism in the performer.” -Ralph Waldo Emerson Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	03 Aug 2020	Caroline Burckle: Self-Worth Not Based on Productivity, Episode #75, 8-4-2020	00:59:36
A person’s self-worth has nothing to do with what they produce or their perceived success by others. Olympic swimmer Caroline Burckle talks with Kelly and Maria about how reflecting on her swimming career -- as well as pursuing other talents and passions -- has strengthened her belief in her inherent worth. Contact Kelly and Maria at hello@championsmojo.com. MORE ABOUT CAROLINE BURCKLE Caroline Burckle grew up in Louisville, Kentucky and swam for the University of Florida, winning two NCAA individual championships in 2008. She was named the 2008 NCAA Female Swimmer of the Year and earned a bronze medal in the 2008 Beijing Olympics, swimming the 4×200-meter freestyle relay. Since retiring from swimming in 2010, Burckle has started RISE Athletes, a mentorship program for young athletes. Burckle is also a professional artist and swimwear designer. Episode Topics and Mentions University of Florida 2008 Beijing Olympics RISE Athletes Mentorship Redondo Beach, California Swimwear designer Depression Mental health and athletes Self-worth Authenticity NFL Michael Bennett Michael Phelps Painting Artist Parenting Motherhood and identity Weightlifting Janet Evans Being “seen” Limiting beliefs Introversion Clark Burckle Takeaways Maria It is so important to be authentic and to be seen for your real self, not just one aspect of your life. People can be good at more than one thing. Hold space for the different parts of yourself. Kelly Use confidence as a tool for getting through the pain. You don’t have to “produce” to have value. Quote of the Week: "I think one should look at where their self-worth lies, who are they are as a human being first, before we talk about what they can produce." -- Caroline Burckle Subscribe to the Champion's Mojo podcast on Apple Podcasts, Spotify and Google Play. Have something you want to share with us? Email it to hello@championsmojo.com Keep up with the show by visiting ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	09 Jul 2019	Olympic Icon Rowdy Gaines: Evoking Enthusiasm, EP 19	00:54:42
Rowdy Gaines is the feature of this episode’s Road Trip Segment where he speaks with host Kelly Palace about the role that enthusiasm has played in his success in the pool and in life. He credits his father’s big personality and his four daughters for feeding his enthusiasm in life, as well as a genuine love for swimming. He says the keys to his success in swimming and life are a sense of responsibility, dedication to the sport or career, teamwork and taking risks. Kelly Palace and co-host Maria Parker also share their own stories about how enthusiasm can make or break a goal and the experience. Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion on's Mojo is also on Apple Podcasts, Spotify and Google Play. More About Rowdy Gaines Rowdy Gaines is a three-time Olympic gold medalist in swimming and holds 12 U.S. national championships. In 2015, he was recognized with the USA Swimming Award, the most prestigious award one can receive for contributions to the sport. He is an avid lifelong swimmer and an outspoken US Masters swimmer who hosts the Rowdy Gaines classic meet in Orlando each year. He is in the International Swimming Hall of Fame and the U.S. Olympic Hall of Fame. Gaines has served as a swimming analyst for ESPN and NBA Sports for swimming for the past seven summer Olympics. Episode Topics and Mentions US Masters Swimming Michael Phelps Summer Sanders Angel Martino Katie Ledecky Missy Franklin Molly Hannis Nathan Adrian Cody Miller Michael Andrew Peter Andrew Eddie Reese Richard Quick Tina Andrew Kaitlin Sandeno Mark Spitz Tiger Woods Serena Williams Game of Thrones Grandchildren Idaho Florida Hawaii Indiana University YMCA NBC Sports ESPN Summer Olympics “Rowdy Rising” NCAA Swimming International Swimming Hall of Fame U.S. Olympic Hall of Fame Pro Swim Series International Swimming League Backstroke flags Underwaters - the “fifth stroke” Swimming lessons Action Items From the Hosts Maria: If you don’t feel passionate about something, pick something to start aiming to achieve and then move in that direction. Kelly: Find a “why” for your enthusiasm and focus on what value you are bringing to the table. Take one step at a time. Quote of the Week: “Success consists of going from failure to failure without losing enthusiasm.” - Winston Churchill Have something you want to share with us? Email it to 4championsmojo@gmail.com. Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	11 Aug 2020	Scott Dickens: Olympian's Comeback Story, Episode #76, 8-11-2020	00:52:15
After facing a setback in his Olympic career, Canadian swimmer Scott Dickens had the choice to retreat or find new motivation to succeed. Listen in as he shares the unexpected source of inspiration for his Olympic comeback -- and more about his latest venture, FORM Smart Swim Goggles. Contact Kelly and Maria at hello@championsmojo.com. MORE ABOUT SCOTT DICKENS Scott Dickens is a two-time Canadian Olympic swimmer, making the 2004 and 2012 teams. He is the Director of Strategic Partnerships for FORM swim goggles. Episode Topics and Mentions FORM Smart Swim Goggles Heart rate Swimming metrics Intervals Bluetooth Mark Spitz Atrial fibrillation Muscular fatigue Communication skills Work ethic Ability to be hungry and want more Lifelong learning Financial planning MBA Half marathon training Depression Takeaways Kelly Focusing on others around you can take away from your own growth and success. Don’t worry about your competitors. Get back to the basics - do the things you are really passionate about and the core of what you believe. Skip the bells and whistles. Maria When we have a big setback or loss, get right back out there and find motivation in the people and experiences around you. Never give up. Quote of the Week "You are going to have failures, but it's how you learn from those mistakes and stand back up and keep going that's important." -- Scott Dickens Subscribe to the Champion's Mojo podcast on Apple Podcasts, Spotify and Google Play. Have something you want to share with us? Email it to hello@championsmojo.com Keep up with the show by visiting ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	28 Oct 2019	Jack Bauerle: Nice Guys Finish First, Episode #35, 10-28-19	00:56:26
Learn from legendary swim coach Jack Bauerle how relationships can be key to success. Bauerle has been the head men’s and women’s swim coach at the University of Georgia for 40+ years and is known for being a "nice guy." In this interview, Bauerle talks about how friendships in his life have led to his success and shares some surprising passions and the importance of family. Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion's Mojo is also on Apple Podcasts, Spotify and Google Play. More About Jack Bauerle Jack Bauerle is in his 41st year of coaching at the University of Georgia, making him the longest tenured head coach in Georgia history. This fall he was nominated for the prestigious 2019 Golden Goggles Awards for National Coach of the Year. Bauerle reached the pinnacle of success when he was selected as the USA’s Olympic head women’s swimming coach in 2008 and assistant coach in the last two Olympics. His teams have also won seven NCAA team titles (as recent as 2016), and he’s coached an impressive number of Olympians, All-Americans and SEC champions. Episode Topics and Mentions Leigh Ann Barnes Handbags and Accessories Athens, GA Chris Davis - Swim Atlanta coach Tom Tuggle (His English teacher) Vince Dooley Dan McGill Jim Donnan Hayley Filsinger Kara Lynn Joyce Gunnar Bentz Mary DeScenza Melanie Margalis Jon Urbancheck Dick Shoulberg- Germantown Academy Bob Bowman Courtney Sheely Christy Cowell Dan Laak, USA Diving Harvey Humphries Carol Capitani Brian Schrader Carol Beck Action Items From the Hosts Kelly - Be more playful in life, and not so serious. Say things in a nice way, even when I'm stressed. Maria - Write a handwritten note to someone each day and embrace the motivation of the fear of failure. Quote of the Week "I've learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.” -- Maya Angelou Have something you want to share with us? Email it to championsmojo@gmail.com Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	20 Jul 2020	Jason Lezak: Importance of Self Belief, Episode #73, 7-21-2020	00:47:19
Believing in yourself and committing to learning more about your passions is what Olympic champion Jason Lezak says has brought him success throughout his career and life. He talks with Kelly and Maria about turning negative energy into positive thinking and what that pivotal moment at the 2008 Olympics taught him about self-belief. Contact Kelly and Maria at hello@championsmojo.com. MORE ABOUT JASON LEZAK Jason Lezak is a four-time Olympian, Olympic champion and is best known for his role as the anchor of the USA’s gold medal relay in 2008 to a come-from-behind gold medal victory. Jason has eight Olympic medals, is the current world record holder and has the fastest 100-free split ever recorded. Today, Jason serves as the general manager of the International Swim League’s Cali Condors, is a sought after speaker and works with many charitable causes. Episode Topics and Mentions 2008 Olympics 2004 Olympics International Swim League, ISL Cali Condors Michael Phelps Breast cancer Middle distance training Turning negativity into positive thinking Alain Bernard Rowdy Gaines Woollett Aquatics Center, Irvine Cognitive behavioral thought Takeaways Kelly Recognize negativity but then reframe it and replace it with positivity. You have to be a student of life and learn about your sport, career and anything in life you want to succeed at doing. Maria Do your own thing and what you need to do. Run/swim your own race. Discipline takes consistency and self motivation. It is okay to want to win and be competitive. Quote of the Week: "Believe in yourself, don't focus on what other people believe." -- Jason Lezak Subscribe to the Champion's Mojo podcast on Apple Podcasts, Spotify and Google Play. Have something you want to share with us? Email it to hello@championsmojo.com Keep up with the show by visiting ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	07 May 2019	Use Small Goals to Win Big Goals, EP 10	00:38:42
On today’s episode, Kelly Palace and Maria Parker talk about achieving big things with small, actionable steps. Kelly shares her breast cancer experience and how the task of emptying her parents’ home to send her father to assisted living, before her mother passed away, was overwhelming but she approached both with baby steps along the way. Maria talks about competing in the Race Across America bike race. She had to have a “baby steps” mentality to succeed and tells her mailboxes story. Embracing the grace is another tactic the hosts discuss that can be a useful tool in reaching goals and overcoming challenges. Subscribe to the Champion's Mojo podcast on iTunes, Spotify YouTube and Google Play. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. The Race Across America (RAAM) is an iconic bike race that stretches over 3000 miles from California to Maryland. Along the way, cyclists pass through historic landmarks while also traveling through deserts and mountain ranges. Maria Parker owns the 50-59 Recumbent course record, completing the journey in 11 days, 20 hours and 54 minutes in 2013. She was also named the Female Rookie of the Year in 2013. Action Items From the Hosts Maria: Think to yourself “What is the very next thing that I should do/can do – and then do it – and celebrate it.” Kelly: Write down what would give you a victory. Put one achievable goal a day for three days. Quote of the Week: “Great things are not done by impulse, but by a series of small things brought together.” - Vincent Van Gogh Have something you want to share with us? Email it to 4championsmojo@gmail.com. Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	26 Nov 2019	Lenny Krayzelburg, Gold Medal Businessman, EP 39	00:38:16
Lenny Krayzelburg is a four-time Olympic gold medalist, a Swim School franchise developer and General Manager of the L.A. Current, an International Swim League, ISL, founding team. In this exclusive and revealing interview, he talks about his use of gratitude to get through tough times and the importance of having a plan for career and all aspects of life. You'll find value in this episode whether you are a pro swimmer or a budding entrepreneur. Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion's Mojo is also on Apple Podcasts, Spotify and Google Play. More About Lenny Krayzelburg Lenny Krayzelburg is the General Manager of the L.A. Current professional swim team which is a member of the newly formed International Swim League. The L.A. Current team roster of pro swimmers reads like a “who’s who” of American swim champions, including Nathan Adrian, Ryan Murphy, Kathleen Baker and Ryan Held. At the Olympic level, Krayzelburg earned four Olympic gold medals: one each in the 100 and 200 meter backstroke, and two as part of the USA 4×100 meter medley relay in back-to-back Olympic Games. He has also been named a world champion, an 11-time national champion and Pan Pacific champion. USA Swimming honored Krayzelburg as "Swimmer of the Year" in 1999 and 2000. Because besides being the General Manager of the L.A. Current, over a decade ago Krayzelburg also created a very successful business of Swim Schools, now called SwimRight Academy, which offers Franchise Opportunities that help kids learn to swim. He is passionate about water safety and swimming ability for every child. Episode Topics and Mentions L.A. Current professional swim team International Swim League, ISL Ella Eastin Margo Geer Nathan Adrian Ryan Murphy Kathleen Baker Ryan Held Dallas Budapest Las Vegas Ukraine Russian language SwimSwam Cali Condors D.C. Trident Swim school franchise SwimRight Academy Matt Grevers Golf Takeaways from Kelly and Maria: Everyone performs better and succeeds when they are having fun - Fun relieves pressure. Planning leads to success in sports, business and life. It gives you a mental edge. Routine supports planning and leads to greater success. Gratitude is possible, even during hardships.Gratitude takes challenges and turns them into opportunities. Envisioning the future is powerful and magical. Quote of the Week "When I transitioned into the business world, I tried to have a plan, a roadmap of what I want to accomplish and how I wanted to accomplish that..that's really the mindset I've always taken as an athlete and applied it in my business career." -- Lenny Krayzelburg Have something you want to share with us? Email it to championsmojo@gmail.com Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	12 May 2020	Josh Davis: Consistency is Key, Episode #63, 5-12-2020	00:59:09
This week’s guest is five-time Olympic medalist Josh Davis who talks with Kelly and Maria about setting routines and repeating patterns to reach success. He also talks about his swimming Renaissance using ultra short race pace training. Tune in to hear his tips for success and how faith, instead of fear, drive his decisions. MORE ABOUT JOSH DAVIS: Josh Davis won three gold medals in the 1996 Atlanta Olympics and came back four years later to win two silver medals in Sydney. He was a nine-time U.S. champion in the 200-meter freestyle (every year from 1996 to 2002) and he also won titles in the 400-meter freestyle and the 200-meter backstroke. He remains very competitive in his age group for Masters, winning the 50 freestyle and 100 freestyle and finishing as the runner-up in four events in the 45-49 age group at the 2019 U.S. Masters Spring National Championships. Josh Davis is the current and first head coach of Oklahoma Christian University’s swim team and is one of the most prolific ambassadors and teachers of swimming skills through his more than 1000 Breakout! Swim clinics. Josh continues to inspire and motivate swimmers during the coronavirus pandemic with his Motivational Monday interviews on Facebook. Contact Kelly and Maria at hello@championsmojo.com. Episode Topics and Mentions U.S. Masters Swimming 50 Freestyle 100 Freestyle Oklahoma Christian University University of Missouri Olympic Trials Dave Marsh Team Elite Michael Andrew Ultra short race pace training, USRPT San Antonio Alex Kostich Noah Yanchulis Seton Hall Cycling Running Interval training Establish routine Managing each day Eddie Reese The X-Factor Gary Hall Senior Gary Hall Junior Michael Phelps Caleb Dressel Athlete triad Ultimate Swimmer Podcast iTunesMentally Chris Van Slooten, USA Coach American Energy Swim Club Takeaways Kelly Josh Davis just keeps showing up and that consistency adds up over time. You cannot hold two thoughts in your mind at the same time: You cannot have fear and faith in your mind at the same time. Maria Swim free - free from worry, free from doubt, free from expectations. Live life the same way. We get our greatest joy from serving others. When we use our skills and talents to serve others, we will be happiest. Quote of the Week: "The secret to a long healthy career is serving others." -- Josh Davis Subscribe to the Champion's Mojo podcast on Apple Podcasts, Spotify and Google Play. Have something you want to share with us? Email it to hello@championsmojo.com Keep up with the show by visiting ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	20 Mar 2019	Pump Up Your Confidence with Stories from Kelly and Maria, Episode 2	00:34:59
The Champion's Mojo podcast is back and this episode is all about strengthening your own confidence. Hosts Kelly Palace and Maria Parker share stories about overcoming difficulties to gain greater confidence and talk about the role preparation and a positive attitude play in championing confidence. Confidence is truly a mindset that you can get! Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	18 Nov 2019	Holiday Survival Skills, Episode #38	00:36:51
Join Kelly and Maria for a discussion on lowering stress and finding more joy this holiday season. They’ll talk about some time tested strategies to avoid the holiday pitfalls of overindulging -- in food, gifts, entertaining and more. Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion's Mojo is also on Apple Podcasts, Spotify and Google Play. Episode Topics and Mentions Thanksgiving Christmas Kwanzaa Winter Solstice Experience Over Stuff Simple Living 10 Holiday Hacks from Kelly and Maria: Don’t start too early - don’t allow stress to creep in, enjoy fall Make the holidays about experiences, not things Keep it simple - do what is right for you Look for ways to help others during the season - show love. Have a plan for difficult relationships. Maintain routine - exercise, meditation. Shop online. Order, ship and get it done online. Give gifts or send cards before or after the hectic holiday season. Remember that the holidays are about love and give from your heart. Eat before you go to a holiday party or meal so that you do not overeat. Quote of the Week “Blessed is the season which engages the whole world in a conspiracy of love.” – Hamilton Wright Mabie Have something you want to share with us? Email it to championsmojo@gmail.com Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	20 May 2019	How to Motivate Yourself to Move, EP 12	00:40:09
This week’s episode is all about the importance of getting out there and moving and how to incorporate movement into everyday life for better health, improved cognition and elevated mood. Kelly and Maria discuss how important moving is and the difference between movement and exercise. You'll hear Kelly's amazing story of running out of New York City on September 11, 2001 and how Maria got her start as an adult athlete. More information on movement Americans simply do not move enough. In total, Americans are sitting an average of 13 hours per day, according to a survey from Research Now, prompting experts to declare that “sitting is the new smoking.” Not everyone has the desire to get out and exercise, but everyone should be prioritizing movement in their daily routines. More information on the dangers of sitting: https://www.cnn.com/2017/09/11/health/sitting-increases-risk-of-death-study/index.html Action Items from the Hosts Kelly: Buy an Air Desk / Floating Desk to use with a recumbent bike and move your legs while working on a computer, laptop or phone. If you don’t want to spend the money for the setup, find a countertop that is bar height or stack some books on a desk or table until you can stand to work at your screen. Maria: Set a timer for 45 minutes and when that ends, get up and do something physical either outside, or right there in your home or office. Reset the timer when you are done. The timer is a reminder to get up and move. Quote of the Week: "Sitting is more dangerous than smoking, kills more people than HIV, and is more treacherous than parachuting. We are sitting ourselves to death." -- James Levine, a professor of medicine at the Mayo Clinic Have something you want to share with us? Email it to 4championsmojo@gmail.com. Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	31 Dec 2019	Genevieve Parker Hill: Simplify Your Life, Episode #44, 12-31-19	00:53:28
Want to simplify your life? Guest expert on this topic and best-selling author Genevieve Parker Hill discusses 5 great tips for simplifying your life that you can walk away with and use immediately. Genevieve is the author of two books: Minimalist Living: Decluttering for Joy, Health, and Creativity and the upcoming Experience Over Stuff: How to Live Free in a World that Wants to Clutter You Up. Genevieve has helped thousands of people live simpler, more joyful lives through her expertise, guidance and her www.SimpleLivingToolkit.com. Genevieve also has over 70,000 followers on social media. You'll be inspired to simplify your life in the New Year! To learn more about Champion’s Mojo visit www.ChampionsMojo.com Champion's Mojo is on Apple Podcasts, Spotify, Google Play and everywhere podcasts are found. Quote of the Week “Letting go of items or memories connected to bad emotions can make you more lighthearted and make you feel better.” -- Genevieve Parker Hill 5 Tips to Simplify Your Life, via Genevieve Parker Hill Declutter your stuff Are you a purger or a collector? Identify your own attitude toward stuff. Blaze and gaze strategy: Blaze -- Imagine a fire engulfs part of your home. Keep only what you would want to keep from a fire. Gaze - Important paperwork or sentimental items; Items worth holding onto and look at individually. Focus on your one thing and own the opportunity cost. When you focus on your one thing, you say no to many other things. Apply the Pareto principle or the 80/20 rule. 80% of your results come from 20% of your activities Let go of emotional baggage and increase lightheartedness. Digitize and minimize sentimental items. Let minimalism give you permission to pursue what you truly want wholeheartedly. Kelly and Maria’s Takeaways Kelly: Own the opportunity cost of making the podcast grow, even though it takes time and money. Ask myself what 20% of work this past year produced 80% of my results? Maria: It’s painful to let things go, like commitments, but it’s important to let things go to welcome the things I really want to do. I’m going to be open to change. Episode Topics and Mentions House fire Paris Minimalist Living: Decluttering for Joy, Health, and Creativity by Genieve Parker Hill Experience Over Stuff: How to Live Free in a World that Wants to Clutter You Up by Genevieve Parker Hill Purgers Collectors Tae Kwon Do The One Thing by Gary Keller Lewis Pugh Pareto Principle New York City 9/11/2001 Breast cancer Have s Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	28 May 2019	Mark Bernardino: Achieving Excellence with 8 Es, EP 13	00:44:02
Listen in as Kelly Palace and Maria Parker interview legendary swim coach Mark Bernardino, the current associate head coach at NC State University. Bernardino discusses achieving excellence in his own life and with his swimmers from the over 40 years of coaching champions. He discusses what he thinks makes a champion and tells some fantastic stories to motivate listeners. Photo credit: SwimmingWorld.com Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion's Mojo is also on iTunes, Spotify and Google Play. More About Mark Bernardino Mark Bernardino came to prominence in the swimming community as the head swimming coach at the University of Virginia for 30 years. He went on to serve as an assistant coach at the University of South Carolina and is now associate head coach at NC State. In total, Bernardino has coached more than 40 years in Division I, with 27 ACC championships under his belt. Since 1996, he has put a swimmer on every Olympic team. More Items Discussed on the Show Read more about Fran Crippen, a swimmer for Bernardino that died at the age of 26 in an open water swimming race: http://www.espn.com/olympics/swimming/news/story?id=5718372 Bernardino’s “Law of the 8 Es”: Effort, Emotion, Energy, Enthusiasm, Excitement, Execution and Encouragement = Excellence (do all of those things at the highest level possible and you'll find excellence). Action Items from the Hosts Maria - To prepare mentally for excellence, change the last thought of the day to something you are happy about. Kelly - Part of achieving the 8 Es is to find someone who has a positive voice to bring enthusiasm and excitement. Quote of the week: "We're not born mentally or physically tough, those are acquired traits and if you’re willing to work hard to develop those traits, chances are you'll become better than you ever thought you could become." --Swim Coach Mark Bernardino Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	03 Mar 2020	Elizabeth Beisel: Finding the Silver Lining, Episode #53, 03-03-2020	00:45:33
Three-time Olympic Swimmer, a USA Team Captain, broadcast journalist and author of the new book, Silver Lining, Elizabeth Beisel gives an authentic interview on what she's been up to lately -- and she gives some great advice to those looking to make the 2020 Olympic Team. She also shares her champion's take on competitiveness, mindset and traits she thinks champions share. ABOUT ELIZABETH BEISEL Elizabeth Beisel is a three-time Olympic swimmer and medalist, multiple NCAA champion for the University of Florida, US Olympic and World Championships team captain, and now retired from swimming. She is a sports commentator, appeared on CBS’s Survivor television show and just last month launched her new book, Silver Lining. Elizabeth is known for her infectious smile and enthusiasm. Episode Topics and Mentions Leah Smith Mount Everest University of Florida Silver Lining by Elizabeth Beisel Natalie Coughlin Ryan Lochte Resilience Violin Piano 2008 Olympic Trials Nelson Diebel Positive mindset Madisyn Cox Ella Eastin Women empowerment Takeaways and Action Items Maria Takeaway 1: Elizabeth is changing her life and not just identifying with swimming - there is always an “after” in life. Takeaway 2: Reach out and ask for what you want; ask for opportunities. Kelly Takeaway 1: When a person is going through a hard time, he or she just has to hang in there and be resilient. Takeaway 2: Comparison is the root of all evil. When you waste time comparing, you are stealing your own joy and confidence. Quote of the Week “Say yes and you’ll figure it out afterwards.” -- Tina Fey Subscribe to the Champion's Mojo podcast on Apple Podcasts, Spotify and Google Play. Have something you want to share with us? Email it to hello@championsmojo.com Keep up with the show by visiting ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	20 Mar 2019	Meet the Hosts: Kelly & Maria Believe The Obstacle is the Path, Episode 1	00:30:15
Welcome to Champion's Mojo, a podcast designed to inspire, motivate and educate you on your path to becoming the champion of your own life. In the debut episode, meet hosts Kelly Palace and Maria Parker and learn about how some of their most difficult obstacles led them, ultimately, to a greater purpose. Learn more about Kelly's charity International Topical Steroid Addiction Network. Learn more about Maria's charity 3000 Miles to a Cure: Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	28 Jul 2020	Broken Neck to World Champion Cyclist, Jeffrey Ritter, Episode #74	00:58:08
Endurance cyclist Jeffrey Ritter had to take small steps and set big goals to reach full recovery from a broken neck. He talks with Kelly and Maria about finding inspiration within to conquer each moment and how to “embrace the day.” Contact Kelly and Maria at hello@championsmojo.com. MORE ABOUT JEFFREY RITTER Jeffrey Ritter is a world champion cyclist who made a full recovery from a broken neck and other injuries he sustained while training on his bicycle. At the 2019 Borrego Springs 12-hour world time trials, he was the champion -- completing 181 miles in 12 hours. He was a visiting lecturer at the University of Oxford, an author of multiple books (including two books of poetry) and is a world renowned expert on doing business in the digital age. Episode Topics and Mentions French Alps Race Across America, endurance race Recovery from a broken neck University of Oxford London Zwift Durham, North Carolina Col du Galibier Recumbent bike Cruzbike Goal setting Visualization Reshaping goals Gardening/growing cucumbers Sourdough bread Brain cancer Accountability Muhammed Ali Endurance cycling Using rage/anger as motivation Bicycle link tattoo Jim Parker “Embrace the day” Takeaways Kelly It’s important to remember the power of passion for motivation in everything in life. Passion is contagious. Endurance athletes have a willingness to expose themselves to suffering. In that difficulty, champion moments are made. Maria Set small goals to reach larger ones, especially when it is hard to see the big goal off in the distance. Optimism is so important to thinking about future goals. Positivity can turn goals into reality. Quote of the Week: “Suffer now and live the rest of your life as a champion.” -- Muhammad Ali Subscribe to the Champion's Mojo podcast on Apple Podcasts, Spotify and Google Play. Have something you want to share with us? Email it to hello@championsmojo.com Keep up with the show by visiting ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	17 Dec 2019	Reflection and Self-Discovery, Episode #42, 12-16-19	00:39:26
What has your last year looked like? It’s easy to simply look ahead but reviewing the events of the past year can help prepare you for success in the New Year. It’s December when we are often prompted to look back on the last 12 months and “reflect” on how the year went. This show discusses 5 techniques to empower you to reflect, do some self discovery and put you on the right track to living your dreams in the next 12 months. Listen in as Kelly Palace and Maria Parker share their thoughts on the past year and where they hope to improve and succeed in 2020. To learn more about Champion’s Mojo visit www.ChampionsMojo.com Champion's Mojo is on Apple Podcasts, Spotify, Google Play and everywhere podcasts are found. Quote of the Week “Without reflection, we go blindly on our way, creating more unintended consequences, and failing to achieve anything useful.” -- Margaret J. Wheatley 5 Steps To Reflect on the Past Year 1. Set aside 30-60 minutes uninterrupted silence to reflect. 2. Ask yourself: How do you feel? a. What words describe your feelings and emotions? 3. Ask yourself: Where have I been and what have I been doing? 4. Go through your calendar month-by-month and write down all that you did this year. a. What activities or things gave me the most joy and satisfaction? b. What obstacles did I overcome and what did I learn from them? 5. What areas can you improve in and which might have the most impact? Episode Topics and Mentions Hurricanes Breast cancer Alzheimer’s disease Google Timeline Red Skin Syndrome Bed bugs Cody Miller Boston North Carolina Hypochondria Anxiety Depression TED Talks Tony Robbins Thomas Bilyeu Joe Dispenza Jim Rohn Mel Robbins Ethan Zohn Survivor on CBS Elizabeth Beisel CBD oil Audio book Meditation Have something you want to share with Champion’s Mojo? Email it to info@championsmojo.com Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	12 Nov 2019	Lewis Pugh: North Pole Endurance Swimmer with a Driving Purpose, Part II, EP 37	00:52:53
Most people would never consider a dive into the black, icy waters of the Antarctic, but Lewis Pugh is driven by a purpose that is bigger than himself and his own comfort. The endurance swimmer is on a mission to bring awareness to and save the oceans of the world. In Part II of his exclusive interview with Kelly Palace and Maria Parker, Pugh shares some of his successes so far and overcoming low points on the journey. You can listen to Part I of the interview here. Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion's Mojo is also on Apple Podcasts, Spotify and Google Play. More About Lewis Pugh Lewis Pugh is an endurance, ice water swimmer and the United Nations Patron of the Oceans. Pugh is the only person to have completed a long distance swim in every ocean of the world. Over 7 million people have viewed Lewis Pugh’s TED Talks and videos and countless others have followed his journeys on BBC, Good Morning America, CNN, Jon Stewart, National Geographic, Sky News and more. His autobiography Achieving the Impossible is a bestseller and was chosen for Oprah’s Exclusive Book List. Episode Topics and Mentions #Antarctica2020 Emperor penguins King penguins Ross Sea Slava Fetisov Admiral Bellinghausen Russia Moscow, Russia China Japan South Africa United Kingdom Michael Gove, British Secretary of State for Environment Ascension Island Net zero by 2050 Yellowstone National Park Yosemite National Park Anticipatory thermogenesis Rap music Mohammed Ali Apartheid Nelson Mandela Desmond Tutu Molly Blackburn Brian Button Kayaking Beijing Olympics Budapest Danube River Plastic pollution Elton John Maldives Indian Ocean Shuhari - Japanese martial art concept LewisPugh.com Takeaways from Kelly and Maria: Drill down to find your purpose - keep going and don’t give up. Keep mining for gold. Stack your confidence, through encouragement from others and tap your experiences. Dive in. Quote of the Week “In finding your purpose, it's like mining. When you hit that strata you know it. You know that you found what really is your purpose and then you just need to mine right the way along that line. Most people never dig deep enough or long enough.”.- Lewis Pugh Have something you want to share with us? Email it to championsmojo@gmail.com Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	07 Oct 2019	Defeating Procrastination with Kelly and Maria, Episode #32, 10-7-19	00:47:19
Procrastination is a challenge we’ve all faced at one point or another. Who hasn’t struggled with delaying, avoiding, and procrastinating on issues that are important? Why do we procrastinate? How can we stop procrastinating? How can we kick this bad habit for good? Kelly Palace and Maria Parker answer these questions, and dig into the science of procrastination, to give listeners tools to help defeat procrastination. Kelly and Maria discuss several tools for defeating procrastination which you’ll be able to use today! Below is just one of the ideas to help you defeat procrastination: A Look at Temptation Bundling Temptation Bundling is a concept that Katy Milkman at The University of Pennsylvania developed. Simply put, the strategy suggests that you bundle a behavior that is good for you in the long-run with a behavior that feels good in the short-run. Here are a few common examples of temptation bundling: Only listen to audiobooks or podcasts you love while exercising. Only get a pedicure while processing overdue work emails. Only watch your favorite show while ironing or doing household chores. Only eat at your favorite restaurant when conducting your monthly meeting with a difficult colleague. Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion's Mojo is also on Apple Podcasts, Spotify and Google Play. Episode Topics and Mentions Procrastination Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear Present Self versus Future Self Breast cancer Mammogram Temptation bundling Katy Milkman at The University of Pennsylvania Distraction Visualization Mindfulness Seinfeld Strategy Procrastinus.com Commitment contract Stickk.com Action Items From the Hosts Kelly - Think about my future self when it comes to things like vitamins, eating right or exercising. What can I do in the present to make the future better? Maria - Take the time to be intentional about what I am doing. Get a wall calendar and mark a red “X” for the days I complete a new eating habit or string together an action that will help me reach my goal. Quote of the Week “You may delay, but time will not, and lost time is never found again.” -- Benjamin Franklin Have something you want to share with us? Email it to 4championsmojo@gmail.com. Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	24 Mar 2020	Gary Taylor: Stepping Up for Auburn Swimming, Episode #56, 3-24-2020	00:54:04
Auburn University’s men's and women's swimming head coach, Gary Taylor, is finishing his second year and looking to return this program to the top of the NCAA. Auburn has a storied history of winning 13 NCAA titles. With 10 successful years as an assistant at two powerhouse division one teams where he played a major role in their successes, Gary could have had his pick of head coaching jobs but he was inspired to step up to lead Auburn. In this in-depth interview Gary, talks about championship character and how it leads to success. *This episode was recorded before the Covid 19 Pandemic changes ABOUT GARY TAYLOR Gary Taylor is the head men’s and women’s swimming coach at Auburn University. Gary is only in his second year at Auburn and looking to return this program to the top of the NCAA. Prior to Auburn, Gary put in 10 very successful years as the associate head coach and assistant coach positions at two powerhouse Division I teams -- six years at NC State and four years at Florida State. He also coached at the club level and has a total of 19 years of coaching experience. Episode Topics and Mentions Auburn University NC State University Florida State University Champion character Eddie Reese John Asmuth David Marsh Richard Quick Brett Hawke Southeastern Conference Recovery for swimmers/athletes ISL, International Swim League L.A. Current U.S. Derby Rowdy Gaines Charles Barkley Frank Thomas Bo Jackson Cam Newton Aly Tetzloff Takeaways and Action Items Maria Takeaway 1: Having champion character BEFORE you reach the biggest opportunities leads to success when your big chance arrives. Gary Taylor lives in the uncomfortable. Takeaway 2: Recovery is important. Go hard, endure -- and then rest. Kelly Takeaway 1: Gary loves to test himself against the best and push his personal and career boundaries daily. Takeaway 2: Can confidence be created? Gary believes that confidence is learnable with practice and is very important in life. Quote of the Week “I play a role in helping build confidence and teaching that the impossible is possible." -- Gary Taylor Subscribe to the Champion's Mojo podcast on Apple Podcasts, Spotify and Google Play. Have something you want to share with us? Email it to hello@championsmojo.com Keep up with the show by visiting ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	31 Aug 2019	Madisyn Cox: Steadfast Strength, Episode #25, 8-20-19	00:45:32
How do you stay strong in the face of adversity - and how do you do it with tenacity and grace? US swimmer Madisyn Cox joins the podcast to talk about overcoming a major career setback to continue to do the sport she loves -- swimming. Cox discusses how time management and tapping into her life’s support system has aided her success so far. She shares her goals for the future, including training to qualify for the 2020 Olympics and applying for medical schools. “Even in tough times, you still go in, you put your head down, you put in the work,” Cox said, when giving advice for cultivating a champion’s mindset. Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion on's Mojo is also on Apple Podcasts, Spotify and Google Play. More About Madisyn Cox Madisyn Cox is a top US Swimmer who had a stellar NCAA career at the University of Texas where she was a 10-time All-American and was named the 2015 Big 12 Conference Swimmer of the Year. Cox won a gold medal at the 2017 World Championships as part of the US 4 x 200 free relay and earned an individual bronze medal in the 200 IM. Cox finished just two spots out of making the 2016 Olympic Team in the 200 and 400 IM. She was recently ranked #1 in the world and is currently ranked #1 in the US in the 200 IM. She’s also currently on a fantastic run at the TYR Pro Swim Series. Episode Topics and Mentions University of Texas Stanford University University of South Carolina TYR Pro Swim Series Swimming Having a present mindset West Texas Trey Hayes Carol Capitani Eddie Reese The color Red “Win Practice” Medical school Swim coaching Time management Action Items From the Hosts Maria: Time management. Prioritize your tasks on our to-do list by putting the most important in the top 3. Kelly: If you have something overwhelming, think of who else might be going through something and who you can help. Quote of the Week: “Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved.” - Helen Keller Have something you want to share with us? Email it to 4championsmojo@gmail.com. Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	30 Apr 2019	Swim Parent Ginny King discusses Daughter Olympic Champion Lilly King, EP 9	00:48:27
Kelly and Maria talk to Ginny King, mother of superstar gold medal swimmer Lilly King, Olympic champion, world champion and the greatest NCAA breaststroker of all time. Ginny shares her insight into how her daughter became the confident, outspoken, strong athlete she is today. Subscribe to the Champion's Mojo podcast on iTunes, Spotify YouTube and Google Play. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Ginny talks about who she is outside being “Lilly’s Mom,” including that she has been a public school teacher for 26 years and teaches engineering and robotics at an urban middle school in Evansville, Indiana. She also coaches swimming to middle to high school students. She was a swimmer in college, with two years at Eastern Kentucky then transferred to Illinois State. Ginny and husband Mark have been married for almost 30 years. Mark is a teacher and coach as well. Ginny reveals that everyone in the King family, including son Alex (swimming at the University of Michigan), are athletes. There is some real wisdom in how the Kings parented their kids to having a balanced and intentional progression of their activities both in and out of the competition pool. This episode also has great discussion on Lilly’s college selection, professional career and friendship with Cody Miller, fellow Olympic medalist breastroker. More on Lilly King: Lilly King is an American swimmer who won the gold medal in the 100 meter breaststroke at the 2016 Summer Olympics. She also won a gold medal in the women's 4 × 100 m medley relay, in which she swam the breaststroke leg. She is the current world record holder in 100M and 50M breaststroke. Lilly grew up in Evansville, Indiana and is a current student at Indiana University. Quote of the week: “There is no such thing as a perfect parent. So just be a real one.” – Sue Atkins Have something you want to share with us? Email it to 4championsmojo@gmail.com. Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	20 Apr 2020	Rowdy Gaines on Postponing Your Dreams in these Historic Times, Episode #60, 4-21-2020	00:41:27
The legendary Rowdy Gaines knows a thing or two about postponing one's goals. As an athlete in peak form leading up to the boycotted 1980 Olympic Games, he had to push through four more years to 1984, which was thought to be crazy back then. But he did it and won three Olympic titles. Hear Rowdy’s expert take on this unprecedented historic time in the swimming community -- and his advice for keeping perspective in the COVID-19 pandemic. Contact Kelly and Maria at hello@championsmojo.com. About Rowdy Gaines Rowdy Gaines is a three-time Olympic gold medalist in swimming and holds 12 U.S. national championships. In 2015, he was recognized with the USA Swimming Award, the most prestigious award one can receive for contributions to the sport. He is an avid lifelong swimmer and an outspoken US Masters swimmer who hosts the Rowdy Gaines classic meet in Orlando each year. He is in the International Swimming Hall of Fame and the U.S. Olympic Hall of Fame. Gaines has served as a swimming analyst for ESPN and NBA Sports for swimming for the past seven summer Olympics. Episode Topics and Mentions Glenn Mills Craig Beardsley University of Florida Swim Across America Sue Walsh Michelle Griglione Mary T. Meagher 2020 Olympics 2021 Olympics 1980 Olympics boycott Rowdy Rising Central Florida YMCA US Masters Swimming NCAA Student athletes University of Virginia Swimming North Carolina State University Swimming International Olympic Committee Guillain-Barré syndrome Healthcare workers Takeaways Kelly There WILL be an after and we will be stronger together by the end. The champions know how to handle the valleys in life - how did you respond to this pandemic? Maria We’re all in this together. Every one of us is part of a team to get through this. Those of us in good health can and really should appreciate that every day. Quote of the Week: "We're all in this together and I think that next summer is going to be the most spectacular Olympics in history" - Rowdy Gaines Subscribe to the Champion's Mojo podcast on Apple Podcasts, Spotify and Google Play. Have something you want to share with us? Email it to hello@championsmojo.com Keep up with the show by visiting ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	28 Jan 2020	Zach Harting, Alter Egos for Successs Episode #48, 1-27-20	00:39:35
Are you ready to step out of your usual persona and step up your performance? Learn about an interesting new tool for creating greater success in your life, whether it is in athletics, work or other areas: the use of alter egos and avatars for success. The use of these tools allows you to put on a persona that is secondary to your natural personality to achieve more. Expert guest on this topic Zach Harting joins the show to share his recipe for alter ego and avatar success. ABOUT ZACH HARTING: Zach Harting is a member of USA Swimming’s National Team, a 2018 Pan Pacs medalist, a multiple time NCAA All-American, and a school record holder at the University of Louisville. He is an expert on using an alter ego to help his performance, best exemplified in wearing a full Batman/Dark Knight costume poolside at the 2016 Olympic Swimming Trials. Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion's Mojo is also on Apple Podcasts, Spotify and Google Play. How are we doing? Email us Hello@ChampionsMojo.com Episode Topics and Mentions Batman, Dark Knight Leprechaun 2016 Olympic Swimming Trials Michael Phelps Beyonce, Sasha Fierce Morehead Scholarship University of North Carolina University of Louisville Mermaid Bike Sebring 12/24 Hours Locomotive The Little Engine That Could Bo Jackson Tiger Woods Dewayne Johnson, The Rock Gary Hall Jr. Arthur Albiero Kelsi Dahlia The Flash on Netflix Honey Badger Killer Frost Takeaways and Action Items KELLY: Takeaways - Alter egos and avatars welcome in authenticity and play. It’s important to connect to your alter ego to feel authentic. Action item - Channel Killer Frost to embrace cold water for swimming. MARIA: Takeaways - It can be valuable to channel what you are not - something that appeals to you and therefore is authentic. An alter ego can raise up your teammates. Action item - Channel the honey badger, be a little tougher and not care what people think. Quote of the Week "Sometimes we have to do things we don't want to do. Being able to take the emotion out of it is really important and knowing when to do that, because sometimes feelings are necessary for a great performance". -- Zach Harting Have something you want to share with us? Email it to hello@championsmojo.com Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	29 Jun 2020	Stopping Self-Sabotage, Episode #70, 6-30-2020	00:30:33
Why do we sometimes do the opposite of what we know we should? What is self-sabotage? How does it keep us from achieving our goals and how do we recognize it and use it for positive change? If you’ve ever found yourself hitting the snooze button despite your intention to get up and work out or, going for the second piece of pie just when you’ve started to get traction on your weight loss goals, you’ll want to tune in. Contact Kelly and Maria at hello@championsmojo.com. Episode Topics and Mentions Health coaching Dark chocolate Skin problem Critter/reptilian brain Food prep Love, safety, belonging Acceptance Eczema Self-compassion How Do We Recognize Self-Sabotage? Sabotage scenario #1: Something else is always more important. What story are we telling ourselves? This happens when we tell ourselves that everything is more important than our own goals and health. Sabotage scenario #2: Desiring acceptance. This happens when you want love and acceptance and are afraid that doing something different or changing will impact your relationships. Who might be affected negatively if we go after and achieve our goals? Sabotage scenario #3: I’ve been good, I deserve a little extra. When we start to feel really good, it can feel unfamiliar and we try to bring ourselves back to the old status quo. Go back to your goals: Why did you want to achieve them? Come up with 4 to 5 good reasons. Quote of the Week: “Self-sabotage is when we say we want something and then go about making sure it doesn't happen.” -- Alyce Cornyn-Selby Subscribe to the Champion's Mojo podcast on Apple Podcasts, Spotify and Google Play. Have something you want to share with us? Email it to hello@championsmojo.com Keep up with the show by visiting ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	14 Apr 2020	Keeping Your Edge Today, Episode #59, 4-14-2020	00:29:50
Need a positive, uplifting message? Kelly and Maria discuss how to keep your edge during the time of the COVID-19: mentally, physically and emotionally. You'll get coaching on how to keep your edge with what's available to you, right now. Contact Kelly and Maria at hello@championsmojo.com. Episode Topics and Mentions Goal setting Motivation Coronavirus COVID-19 Eddie Reese University of Texas swim team NCAA Janet Carbin Running Zwift Routine Absolute Beginner’s Knitting Kelsi Dahlia Madisyn Cox Andrew Seliskar Zane Grotheg Gratitude Tips for Keeping Your Edge Physical Switch it up. Figure out something new to break out of your patterns and habits. Take it easy if you need rest. Switch to something more moderate if needed. Kelly’s action item: Commit to running a half marathon (with Maria). Maria’s action item: Keep running and work towards the goal of running a half marathon (with Kelly). Mental Create a routine for yourself, even if you don’t have to do it. Attack a project you’ve been putting off to feel productive. Sleep and eat well to keep your body strong and healthy. Read material that challenges you or uplifts you, not related to the pandemic. Gamify your challenges with a reward system. Take an online class, webinar or another small educational module. Maria’s action item: Find something challenging to read and learn from. Kelly’s action item: Keep knitting. Emotional It’s okay to feel sad or disappointed sometimes. Remember that there is meaning in difficulty - even if we don’t see the answers right now. Connect with people you have not spoken with in awhile. Avoid media - write the news headlines for the future you’d like to see. Maria’s action item: Create her news headlines for the future. Look for signs of meaning in the difficult time. Kelly’s action item: Charge listeners to touch base with Kelly and Maria on their emotional well being. Quote of the Week “If you're going through hell, keep going." -- Winston Churchill Subscribe to the Champion's Mojo podcast on Apple Podcasts, Spotify and Google Play. Have something you want to share with us? Email it to hello@championsmojo.com Keep up with the show by visiting ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	25 Jun 2019	Zane Grothe: Big-Hearted Swimming, Episode #17, 6-25-19	00:49:39
Big-Hearted Swimming On today’s episode, Kelly Palace shares her interview with distance swimmer Zane Grothe that she conducted at the recent Pro Swim Series event in Bloomington, Ind. Grothe talks about how watching himself on video improves his technique and how other swimmers like Michael Phelps, Michael Andrew and Caeleb Dressel inspire him. Grothe talks about how pushing himself to do his best in the pool has helped him succeed in other areas of life too. He shares a typical training week and what his diet entails with listeners -- and explains the “why” behind his mohawk hairstyle. Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion on's Mojo is also on iTunes, Spotify and Google Play. More About Zane Grothe Zane Grothe is a freestyle swimmer who shines in distance and mid-distance events. He broke the American and U.S. Open records in the 500 yard and 1650 yard freestyle events at the 2017 USA Winter National Championships and is training for a chance to compete on the USA Olympics Swim Team for 2020. Grothe holds a Bachelor of Arts degree in Aerospace Engineering and said he hopes to one day work for a space-focused company, like SpaceX or Boeing. Episode Topics and Mentions Kurt Cady Caeleb Dressel Michael Phelps Michael Andrew Niki Nolte Indiana University Auburn University Florida State University Pro Swim Series 2020 Summer Olympics Aerospace Engineering SpaceX Boeing Livestrong Foundation TEAM NEGU Love Your Melon Foundation Thyroid Cancer Childhood Cancer Mohawks Pickleball Action Items From the Hosts Maria: Challenge yourself to deal with pain - how much pain can I manage? Pain isn’t a bad thing. Move through pain to become more mentally strong. Kelly: Inventory whatever you are working on in your life and identify your strengths and weaknesses and then decide to work on your weaknesses. Quote of the Week: “The seat of knowledge is in the head, of wisdom, in the heart." -- William Hazlitt Have something you want to share with us? Email it to 4championsmojo@gmail.com. Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	12 Aug 2019	Eat Like a Champion, Ketogenic and Intermittent Fasting, Episode #24, 8-12-19	00:49:20
This episode talks about something that affects all of us, every day, and that is the food that we eat, or don’t eat. You’ll learn about two of today’s most promising and popular newer eating regimens - the ketogenic diet and intermittent fasting. Hosts Kelly Parker and Maria Parker share their positive personal experiences with both diets (Kelly follows intermittent fasting, Maria follows ketogenic, or keto, eating). Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion on's Mojo is also on Apple Podcasts, Spotify and Google Play. More About The Ketogenic Diet Followers of a ketogenic diet eat a high fat, moderate protein, and very low carbohydrate diet. Followers drastically reduce carbohydrate intake and replace those calories with fat. After an adjustment period, the reduction in carbohydrates cause the body to go into a metabolic state called ketosis. When in ketosis the body burns fat for energy much more efficiently. The diet also can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits The diet typically includes plenty of fats from nuts, dairy and healthy oils. Host Maria Parker bases her meals on fibrous vegetables first, with lots of fat and moderate amounts of protein. Read More About Ketogenic Diet: Benefits of Keto Diet: https://www.rd.com/health/healthy-eating/benefits-keto-diet/ https://www.drperlmutter.com/5-benefits-of-a-ketogenic-diet-weight-loss-beyond/ Keto and Acne: https://www.dietdoctor.com/low-carb/benefits/acne How to get started: https://www.dietdoctor.com/low-carb/keto More About Intermittent Fasting Followers of intermittent fasting, or IMF, pick a core window of time to eat and then fast the rest of the time. The most recommended time frame is 16/8, or 16 hours of fasting and 8 hours of eating. If your goal is weight loss, IMF has been shown to help decrease body fat percentage while preserving lean muscle mass, especially when following the 16/8 method of fasting. If you want to enhance your performance while burning more fat, working out in a fasted state can help. Research shows IMF can also help regulate blood sugar levels, improving insulin sensitivity. This can help with weight loss and be beneficial for diabetes management. Many diseases can be linked back to chronic inflammation. IMF can help bring down overall levels of inflammation. Anti-aging cellular autophagy, or the process which your body cleans up dead cells and repairs damaged cells, is boosted with IMF. Read more about Intermittent Fasting: Harvard Medical School: https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156 Beginner’s Guide to IMF: Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	07 Apr 2020	Andrew Seliskar: Passion for Racing, Episode #58, 4-7-2020	00:42:36
Andrew Seliskar loves to race anyone, anywhere, any time. He embraces his competitive drive and says he likes to “swim for his friends and teammates.” Known for that competitiveness, hear how this trait has served him well in this exclusive interview with Kelly and Maria. ABOUT ANDREW SELISKAR Andrew Seliskar has been on the US National team since 2013 and his international experience includes a World Championship medal, world rankings and Pan Pacs gold medalist. Andrew is from McLean, Virginia, swimming under head coach John Flanagan at the Nation's Capital Swim Club, where he was the #2 recruit in the nation because of his tremendous versatility in so many different events. While swimming for the University of California, Berkeley he won more PAC 12 titles than anyone ever has in the conference’s 58 year history and he capped off his collegiate career by winning three individual NCAA titles, being selected as the 2019 NCAA Male Swimmer of the Year. Episode Topics and Mentions McLean, Virginia John Flanagan Nation’s Capital Swim Club PAC 12 NCAA Masters Swimming University of California, Berkeley Punk rock Confidence ISL, International Swim League Competitive nature Consistency Bedtime routine Morning routine Purdue University David Durden Takeaways and Action Items Maria Takeaway 1: Andrew makes time for his hobbies and those are a great form of release. Takeaway 2: Andrew draws energy off other people. He has so much love for his teammates, coaches and band mates. Kelly Takeaway 1: Andrew is competitive - whether a small meet or the finals of a big championship meet. He always brings his best. Takeaway 2: Don’t hesitate - just go for it, whatever it is. Don’t overthink it. Quote of the Week "On race strategy, it's all about keeping that balance between doing my own thing and also being where I need to be to succeed" -- Andrew Seliskar Subscribe to the Champion's Mojo podcast on Apple Podcasts, Spotify and Google Play. Have something you want to share with us? Email it to hello@championsmojo.com Keep up with the show by visiting ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. *This episode was recorded before the Covid 19 Pandemic changes Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	21 Oct 2019	Leigh Ann Caldwell: Stress Reframed, Episode #34, 10-21-19	00:58:38
What is the best way to deal with day to day stress? In this episode, NBC Political Reporter Leigh Ann Caldwell talks about dealing with stress and gives other valuable tools for success. Leigh Ann deals with adrenaline filled days often. As an NBC Capitol Correspondent who has millions of people watching, tight deadlines and is the mother of two young children, she knows a thing or two about stress. Achieving the position of a television correspondent on Capitol Hill is one of the highest levels a journalist can attain. But it didn’t come easily for Leigh Ann and in this episode she shares some of the lessons she learned as a Division 1 scholarship distance swimmer that have helped lead to success today. You'll hear some great stories and get some great tools for dealing with your own stress. Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion on's Mojo is also on Apple Podcasts, Spotify and Google Play. More about Leigh Ann Caldwell Leigh Ann Caldwell was a scholarship distance swimmer at NC State University while earning her degree in Communications and Political Science. In 2000, she moved to New York City to pursue her dream of being a journalist and started by waiting tables and doing freelance radio. In 2004, she launched a radio show and directed it until 2012. It was then that she went to work for CBS as a political writer and also worked at CNN as a political writer and producer. In 2014, Caldwell landed her Capitol Hill assignment for NBC. Leigh Ann has also won awards for her reporting on news such as rebuilding New York City after the 9-11 attacks, Hurricane Katrina coverage and she was the first journalist to interview ex-presidential candidate John Edwards after his cheating scandal. Episode Topics and Mentions NBC News NC State University U.S. Capitol Swimming Cycling Yoga Orangetheory Naturopath Adrenal problems Meditation Increasing gratitude Shalane Flanagan Effect NC State Women’s Leadership Weekend Sheryl Sandberg’s book Lean In Action Items From the Hosts Kelly - To gain control of her mindset to visualize the most positive outcome for every situation, particularly as it relates to an upcoming mammogram. Maria - To take some time off from hard exercise to allow her body/knee to heal, knowing that she can get back to higher levels of physical activity again soon. Quote of the Week "It's not the load that breaks you down, it's the way you carry it." -- Lou Holtz Have something you want to share with us? Email it to championsmojo@gmail.com Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	03 Sep 2019	Ryan Held: Gold Medal Mindset, EP 27	00:50:14
Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	23 Sep 2019	Responsibility to the Rescue -- Episode #30, 9-23-19	00:31:21
What does the word “responsibility” mean to you? The topic of responsibility is important if you want to win in sports or life but it is an underrated topic. Merriam-Websters Dictionary’s various definitions center on responsibility consisting of “having a duty,” “being accountable” and “making decisions without another’s authority.” Responsibility, however, has a lot to do with ownership. Hosts Kelly Palace and Maria Parker share their own experiences with taking responsibility for things that have happened in their lives and how they use the word “ownership” as a synonym for “responsibility.” Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion on's Mojo is also on Apple Podcasts, Spotify and Google Play. Tips for Taking Responsibility for Your Thoughts, Feelings, Words & Actions Stop blaming and making excuses. Stop complaining. Manage your duties. Keep a schedule. Avoid procrastination. Episode Topics and Mentions Ownership Jocko Willink Leif Babin Extreme Ownership: How U.S. Navy Seals Lead and Win David Goggins Victim mentality Entrepreneurship Side hustles Joelle Casteix’s Ted Talk Red Skin Syndrome Topical steroids Cognitive behavioral therapy Action Items From the Hosts Kelly: Avoid procrastination and own what you need to do. Maria: To avoid “kicking and screaming” and to remind yourself that you are an adult and responsible for your thoughts. Quote of the Week “Being responsible is an enormous privilege.... It's what marks anyone a fully grown human.” - Barack Obama Have something you want to share with us? Email it to 4championsmojo@gmail.com. Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	19 May 2020	Losing the Quarantine 10, Episode #64, 5-19-2020	00:27:02
The COVID-19 pandemic has disrupted routine for everyone -- including health and fitness regimens. As the world starts to reopen, Kelly and Maria share tips for getting back in a fitness routine and a mindset to be your healthiest self following quarantine and stay-at-home orders. Tune in for six actionable tips for success. Contact Kelly and Maria at hello@championsmojo.com. Episode Topics and Mentions Coronavirus COVID-19 Anxiety Anxiety eating Health and Life coaching Comfort eating Peanut M&Ms ChocZero chocolate (zero sugar) Lays Ruffle Potato Chips Olives Goal setting Motivation Routine Tips for Losing the Quarantine 10 Start by asking yourself “What am I doing right?” with health, fitness and overall wellness. State your desired goal. Be specific, measurable and have parameters. Remember that the goal should be something you should have power over. Discover your motivating factor. Why do you want to change? If that “why” is not a 9 or 10 on an importance factor, then you aren’t motivated enough. Create an anchor. An anchor is something that reminds you and connects you to your goal. Clear the clutter from your life. You need to find space in your life for something new or a new habit. This can be literal or figurative. Write out two or three action steps (maximum) to start. Start with small goals -- the bigger the change, the smaller the steps you need to start out with. Quote of the Week “Nothing tastes as good as being thin feels.” -- Unknown Subscribe to the Champion's Mojo podcast on Apple Podcasts, Spotify and Google Play. Have something you want to share with us? Email it to hello@championsmojo.com Keep up with the show by visiting ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	16 Apr 2019	Michael Andrew and Peter Andrew: Team up for Success, EP 7	00:40:59
Today Kelly and Maria talk with a high-performing elite team, the Andrew family, featuring world champion Michael Andrew and his dad/coach Peter Andrew in Encinitas, CA. What Michael has accomplished at such a young age is beyond impressive. At only 19, he has already been an international sensation, winning a World Championship, multiple Junior World Titles and Junior World records, breaking over 100 age-group records and he just keeps getting faster. Recently, Michael is dominating the TYR Pro Swim Series and has won four national titles at the US Nationals last summer which qualified him in four individual events at this summer’s upcoming World Championships. “Team Andrew” has done this using a unique training method called Ultra Short Race Pace Training (USRPT). Subscribe to the Champion's Mojo podcast on iTunes, Spotify YouTube and Google Play. Leave us a review, too! On this episode, swimming phenomenon Michael Andrew and his coach-father Peter Andrew share insights to their success that include an unusual training method and an unwavering faith. Hosts Kelly Palace and Maria Parker delve into what makes the Andrew family and larger support group tick and what lies ahead for the 20-year-old swimming phenom. Helpful information mentioned in the show: USRPT: Michael Andrew uses the USRPT training method, which stands for “Ultra Short Race Pace Training” and is based on the idea that training at a higher intensity translate to improved performance. Dr. Brent Rushall, a professor emeritus at San Diego State University, is the man behind the race-pace training methodologies (USRPT) that Michael Andrew uses to train under his coach and father, Peter Andrew. International Swim League: The International Swimming League (ISL) will debut in October as the first professional sports league for elite swimming. It will host a series of competitions in the U.S. and Europe. Tina Andrew, mother of Michael and wife to Peter, was recently named the General Manager of one of four of the professional teams, the New York Breakers. Team building advice: Hosts Kelly Palace and Maria Palace share insights on successful team building, including the following components: Love, Service, Communication and Trust. Here are the four steps to building a team that they share: 1. Be clear on what you want, with specific goals. 2. Write out your dream team of a support system (evaluating what you already have). Coach/Mentor, someone that has done it Motivator, someone that wants you to succeed Divergent supporter(s), someone that has skills you lack Co-player, someone that will work with you or has the same goal 3. Motivate your team to be invested in the goal or be invested in their goals. 4. Celebrate small and big successes with the team. Have something you want to share with us? Email it to 4championsmojo@gmail.com. Keep up with the show by visiting ChampionsMojo.com and visiting the Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	13 May 2019	Olympic Coach Braden Holloway: Winning Authentically, EP 11	00:49:29
On today’s episode, Kelly Palace and Maria Parker interview Braden Holloway, NC State’s head coach for both men’s and women’s swimming. Holloway shares some of his strategic steps to success, including how he values being a mentor to his team members. Holloway talks about taking the NC State swimming teams from a “lull” to championship seasons and the progression over the last 8 years of his coaching tenure. Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion on's Mojo is also on iTunes, Spotify and Google Play. More About Braden Holloway Braden Holloway is coaching his 8th season in 2019 at NC State for both the men’s and women’s teams. He has been named the ACC Men’s Swimming Coach of the Year six times in the past seven years and was named the ACC Women’s Swimming Coach of the Year in 2017. His swimmers hold multiple individual and relay records and NCAA championship wins. Action Items From the Hosts Maria: Reach out to someone you interact with personally or in business who you do not have a great relationship with -- and “think outside the box” on ways to improve that connection and build trust in the relationship. Kelly: Find one thing in your life that is not authentic and get rid of it or find a way to infuse your own authenticity into it so you feel comfortable and confident. Quote of the Week: “Be yourself, everyone else is taken.” Oscar Wilde Have something you want to share with us? Email it to 4championsmojo@gmail.com. Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	05 Jun 2019	Dealing with Pain and Suffering, EP14	00:38:43
Nothing teaches you about pain and suffering better than endurance athletics. Hosts Kelly Palace and Maria Parker are both top endurance athletes and share with listeners some of their mojo for dealing with pain and suffering, in both sports and life. Both hosts share personal stories designed to motivate, inspire and educate you. Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion on's Mojo is also on iTunes, Spotify and Google Play. More About Managing Pain and Suffering The right mindset has been scientifically connected to better management of pain and suffering. Check out this article in Psychology Today by Toni Bernhard J.D. on how mindfulness can help with physical suffering: https://www.psychologytoday.com/us/blog/turning-straw-gold/201104/how-mindfulness-can-help-physical-suffering Action Items from the Hosts Maria: Find a way to tell a story that is helpful and positive during pain and suffering. Try to tell a story that is authentic and true. Kelly: Be prepared. Life can have painful experiences and you need to be ready. Think ahead for that go-to person or practice that help comforts you. Quote of the week: “As much as we would like to avoid pain and suffering, they are some of life's best teachers.” --William E. K. Parker Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	18 Feb 2020	Leah Smith: All Out and Having Fun, Episode #51, 02-17-2020	00:47:17
Do you have the guts to take an endurance race out hard and hold on? Leah Smith does. You'll love listening to Leah's tough mindset and her thoughts on racing and life. An Olympic gold medalist, World Champion and multiple-time NCAA champion, Leah is known by her teammates as a joy to be around. You'll be inspired by this fun and genuine interview. ABOUT LEAH SMITH Leah Smith is an Olympic gold medalist as part of the USA’s winning 800 freestyle relay team at the 2016 Olympics and the second-fastest US swimmer in the 500 freestyle. She has also won an individual Olympic bronze medal in the 400 freestyle event. Leah swam collegiately at the University of Virginia where she dominated the distance freestyle events and went on to win multiple conference and NCAA titles in the 1650 and 500 freestyle event. She is a professional swimmer for the LA Current and she is sponsored by TYR. Episode Topics and Mentions University of VIrginia Google Calendar Alexa Smith Performance Center Strength training Hiking University of Arizona L.A. Current Professional Swim Team, ISL Augie Busch Stephanie Peacock Costco Elizabeth Biesel Steve Prefontaine Without Limits (movie) “Going all out” mindset John Mayer Takeaways and Action Items Maria Leah uses reflection to put stock in herself. She took two months off to reflect in 2017. People kept asking her “What are you going to do?” and she took her time and decided for herself. Leah is willing to embrace new adventures in life. Action Item: Be willing to go all out and just put it all out there. Kelly Leah pushes through excruciating pain and just hangs on -- she’s willing to put herself on the line. Confidence and good inner self talk is huge for Leah. Action Item: Be more adventurous. Quote of the Week "When your body and your brain are screaming at you, you can tap into that other voice that says, I've put in the training and I can do this." -- Leah Smith Subscribe to the Champion's Mojo podcast on Apple Podcasts, Spotify and Google Play. Have something you want to share with us? Email it to hello@championsmojo.com Keep up with the show by visiting ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	25 Aug 2019	Put Power Into Your Routines for Better Performance, EP 26	00:42:04
Do want to perform like a Champion in your everyday life? Then routines are a must for success. Kelly and Maria discuss the many benefits that having routines provide, including improving our Mental Health. They also talk about some of the most popular routines for success, what routines they use and they even profile some interesting routines of Champions from various walks of life. Tune in and grab some power for your day! Listen here. Routines, which might also be referred to as rituals, habits or practices are something that champions most definitely use and so do business leaders, great parents and other successful people across the board! Routines may not initially sound like they are game changers but they can elevate performance in all areas of life and even improve mental health. Hosts Kelly Palace and Maria Parker share five of their own routines and others that famous people implement for success. Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion on's Mojo is also on Apple Podcasts, Spotify and Google Play. More About Routines Routines can improve mental and physical health. Some of the benefits include that routines: Make us more efficient Reduce our need to plan Reduce stress Create structure in our lives Save time, our most valuable resource Instill good habits Break bad habits Help us become more proficient Help us get the most important tasks done Read more on the health benefits of routine from Northwestern Medicine: https://www.nm.org/healthbeat/healthy-tips/health-benefits-of-having-a-routine Episode Topics and Mentions Mental health Stress reduction Intermittent fasting Sleep routine Sleep hygiene Exercise routine Athletic routine Discomfort challenge Choice theory Parenting Win the morning Bible study Gratitude journal Meditation Michael Phelps Oprah Winfrey Tony Robbins Jerry Seinfeld Tom Bilyeu Zig Ziglar The Morning Four podcast Cruzbike Action Items From the Hosts Maria: Implement cues to stay in routine, like setting out your shoes if you plan to go for an evening walk. Be flexible with the best ways to implement new routines so that they bring joy. Kelly: Establish routines but realize that sometimes you’ll need a break. Don’t take routines to the extreme so that they feel like a prison. Quote of the Week: “You'll never change your life until you change something you do daily. The secret of your success is found in your daily routines." -- John C. Maxwell Have something you want to share with us? Email it to 4championsmojo@gmail.com. Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	15 Jun 2020	Markos Papadatos: Power Journalist with Passion, Episode #68, 6-16-2020	00:40:08
Living passionately, gaining the trust of others and helping them along their journey is an important component of experiencing success, according to this exclusive interview with power journalist Markos Papadatos. He shares the routines, practices and philosophies that drive his productivity and interviewing style. Contact Kelly and Maria at hello@championsmojo.com. MORE ABOUT MARKOS PAPADATOS: Markos Papadatos is a journalist with 12,000 bylined articles. He’s the co-author of Manifesting Your Dreams which went No. 1 in three Amazon sections: swimming, sports biographies, and grief & bereavement. It was also recognized in Oprah Magazine. For 2020, he was named "Best Long Island Personality," an honor that has gone to Billy Joel six times. Markos started writing about entertainment but got into swimming journalism in September of 2017 and is also the editor of two publications: The Digital Journal and Raver Magazine. Episode Topics and Mentions Manifesting Your Dreams on Amazon ISL, International Swimming League Pay it forward Greece Country music George Jones Willy Nelson Dolly Parton George Strait Merle Haggard Zoom Criss Angel Paramount Cody Miller Patsy Cline Hank Williams Jr. Mary Chapin Carpenter Martina McBride Emmylou Harris Bonnie Raitt Piano Caleb Dressel Michael Andrew Peter Andrew Tina Andrew Nathan Adrian Ryan Murphy Jason Leezak Natalie Coughlin Phillip Lim Aaron Peirsol Rowdy Gaines Josh Davis Takeaways Kelly The world can use more kindness and gentleness. Punctuality is so important to being in the right mindset and shows respect to others. Maria If it takes under two minutes, just do it. Don’t wait on things; if you can get it done, just do it. Helping others makes your own work even more worthwhile. Quote of the Week: "Success is not success unless it is shared with other people."-- Markos Papadatos Subscribe to the Champion's Mojo podcast on Apple Podcasts, Spotify and Google Play. Have something you want to share with us? Email it to hello@championsmojo.com Keep up with the show by visiting ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	15 Feb 2022	Amanda Beard: Olympic Icon and Swimming Entrepreneur, Episode #139	00:53:08
Are you living in the present? Or stuck on past mistakes or future worries? Swimming legend Amanda Beard swam in four Olympics, but struggled silently with depression, bulimia and body dysmorphia. She joins the show to talk about how confiding in people she trusted helped her through her darkest days -- and how she now tries to engage with, and live inside, each moment. And how building out her business keeps her striving for important goals. Sign up for your free consultation on health, leadership and life coaching with Kelly or Maria at ChampionsMojo.com/cm-coaching. Catch up on EVERY episode at ChampionsMojo.com. MORE ABOUT AMANDA BEARD Amanda Beard is a decorated American swimmer who qualified for four consecutive Olympics from 1996 to 2008, earning a total of seven Olympic medals. She set a world record in the 200-meter breaststroke in 2004 at US Olympic Trials, then became the Olympic Champion in that event in Athens a few months later. Besides being an NCAA Champion for the Arizona Wildcats and a 2X Pan Pac Champion, she was named a co-captain of the U.S. women’s Olympic swim team in Beijing in 2008. She’s been a model gracing the pages of some of the world’s biggest magazines and has been a TV sports correspondent. As a young woman, Amanda battled bulimia, body dysmorphia, depression and drug use throughout her swimming career, as described in her 2012 memoir In the Water They Can’t See You Cry. Since retiring from competition, Amanda has been busy teaching children to learn to swim through Beard Swim Co., a swim school in Gig Harbor, Washington, which she founded in 2017. Episode Topics and Mentions Bulimia Body dysmorphia Depression OCD Self-mutilation In the Water They Can’t See You Cry by Amanda Beard Dave Salo Lou Sharp University of Arizona Wildcats Frank Bush Beard Swim Co. Mel Stewart Playboy Takeaways Kelly Connecting with other people is a champion trait. Be in the now. Be present. Enjoy what is happening right now, in this moment. Maria Confidence and bravery look differently depending on the person -- and it comes from doing things that terrify you. Whatever it is that’s inside you that is black and dark - talk about it. Let someone else who you trust help you through it. Quote of the Week “Being a champion is really about being engaged with the people around you.” -- Amanda Beard 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.
	01 Mar 2022	Olympian Benjamin Lo-Pinto: Return to Your Genius, Episode #140	00:46:36
How do you return to what you love to do after many years off -- and do it well? Olympian and All-American Masters swimmer Benjamin Lo-Pinto joins the show to share his philosophies on returning to athletics in his 40s, raising a family and helping others. Sign up for your free consultation on health, leadership and life coaching with Kelly or Maria at ChampionsMojo.com/cm-coaching. Catch up on EVERY episode at ChampionsMojo.com. MORE ABOUT BENJAMIN LO-PINTO Benjamin Lo-Pinto was born in Victoria, Seychelles and swam for the Seychelles National Team from 1993 - 2002, represented the Seychelles in the 2000 Sydney Olympics and carried the flag in the opening ceremony. Benjamin swam for Northeastern University in Boston from 1994 - 1996 and Boston University from 1996 - 1998. He’s a Senior Analytics Sales Specialist living, working and swimming on the Space Coast of Florida. He’s currently a Masters Swimmer with multiple All-American Honors. Episode Topics and Mentions Masters swimming Seychelles East Africa French language Melbourne Mahis (Masters swim club) Sydney Olympics India Australia Northeastern University Boston University Takeaways Kelly Remember that if you have done the work, you will be okay and succeed. Tap the bundling effect -- such as music and exercise -- to boost your mood and motivation. Maria Champions must create priorities, to truly ascend. Advocate for yourself when it comes to your wellness. Quote of the Week “Time is the only commodity you have, so what are you going to do with it?” -- Benjamin Lo-Pinto 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.
	15 Mar 2022	Why and How to Say “No”, EP 141	00:34:29
Were you raised to believe that saying “no” was impolite? Do you say “yes” to please the person asking before carefully considering your own needs and boundaries? Saying “no” can feel rude and difficult -- but there are advantages to saying it, and Kelly and Maria share the why, what and how of saying “no” without guilt. Sign up for your free consultation on health, leadership and life coaching with Kelly or Maria at ChampionsMojo.com/cm-coaching. Catch up on EVERY episode at ChampionsMojo.com. Episode Topics and Mentions Steve Mellor Japan Riptide Culture Clemson University Technology Social media Genius Zone Cejih Young CG Sports Network Reasons to Say No Sets boundaries Relieves stress Shows respect to others Relieves you of commitments when you don’t have the time Prevents you from doing things that are a not a fit or in alignment with your goals Ways to Say No Use a “no” sandwich that expresses appreciation to the person asking Just say “no” -- end of story Let the person know that it is not a “no” always -- it’s a “no” for now “Ghost” the person or situation if it is the only way you can show a strong “no” Pause first and say that you will think about it Takeaways Kelly We don’t need to respond to every single incoming contact that we receive. Sometimes ghosting is better than a “no” if you really need to do it. Maria Before getting caught up in online networking, think about the people you really hope to hear from or want to respond to and prioritize those communications. Quote of the Week “It’s only by saying ‘no’ that you can concentrate on the things that really matter.” -- Steve Jobs 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.
	29 Mar 2022	Amy Rieger: A Coach is Paramount, Episode #142, 03-29-2022	00:49:31
Not every physical activity is a fit for every person. The key to staying active as you age is finding something you love to do -- and record-holding masters swimmer Amy Rieger is proof. She joins the show to talk about her swimming routine, the role social interaction plays in her motivation and why she won’t swim without a coach. Sign up for your free consultation on health, leadership and life coaching with Kelly or Maria at ChampionsMojo.com/cm-coaching. Catch up on EVERY episode at ChampionsMojo.com. MORE ABOUT AMY RIEGER Amy Rieger is a US Masters Swimming national record holder, USMS All-Star for the Year 2021, and a woman that had six #1 FINA world rankings in 2021 in the women’s age group 60-64. The most amazing part is that she only competed in 10 swim meets prior to 2021. USMS Recognition: National Record SCM 100 IM All star for 2021, most 1st place finishes of all women in my age group. All American (fastest times in the USA) in 11 swims Long Distance champion and new record holder; One Hour Swim Long Distance champion and new record holder; Brute Squad and Brute Squad Lite FINA Recognition: World Masters Top 10 2021, 14 top 10 times. 6 top times are #1 World Masters Top 10 of all time, 9 top times Episode Topics and Mentions US Masters Swimming Crew/rowing Puerto Rico Stu Kahn FINA Top 10 Hurricane Maria Physical therapy Mills College in Oakland, California Bikram Yoga Pullups Irritable bowel syndrome Gluten-free Sarasota Sharks Hiking Water skiing Fernando Delgado Kerry Lindauer Takeaways Kelly Record yourself in your athletic or career pursuits and then watch it and analyze it for improvement. When you’re trying to improve, improve one thing at a time. Maria Having a coach is so important to improvement in every area of your life. You have to have fun in what you are doing to make it a successful part of your life. Quote of the Week “Make small changes -- You can’t change three things at once. Work on little things at a time.” -- Amy Rieger 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.
	12 Apr 2022	Amanda Coker: Could you cycle 200+ miles every day for a year? Episode 143	00:42:09
What would motivate you to ride more than 200 miles per day on a bike for a year? For ultracyclist Amanda Coker, it was to heal from a traumatic injury, to inspire others and to prove the naysayers wrong. She shares her story with Kelly and Maria of biking 86,573 miles in 365 days, and how bullies in childhood and during her record-setting year fueled her to rise to the challenges. Sign up for your free consultation on health, leadership and life coaching with Kelly or Maria at ChampionsMojo.com/cm-coaching. Catch up on EVERY episode at ChampionsMojo.com. MORE ABOUT AMANDA COKER Amanda Coker is one of the most-decorated ultracyclists in the world, best known for her 2017 Highest Annual Mileage Record (also known as HAM’R) when she rode her bicycle 86,573.2 miles in 365 days. That is an average of over 237 miles per day. Amanda owns 15 other World Ultracycling Association sanctioned world records, including the highest month mileage record cycling a mind-boggling 8012.5 miles and the 100,000 mile record in 423 days. In October of 2021 Amanda became the first woman to ride more than 500 miles solo in 24 hours solo. She rode 512.5 miles, breaking 10 other women’s cycling records along the way. Amanda is a member of the TWENTY/24 women’s professional cycling team. Episode Topics and Mentions Triathlons HAMM’R, Highest Annual Mileage Record Patent foramen ovale (PFO), heart condition Traumatic brain injury Nighttime paralysis PTSD Strava Bullying Ultracycling Amanda Coker Coaching Nutrition Rest Takeaways Kelly When we do something that is difficult, we are inspiring others -- even if we don’t realize it. Remember that moving your body and having access to movement is a gift and privilege. Maria Turn negativity into motivation that fuels you to continue succeeding. Break down bigger goals into smaller, micro-goals. Quote of the Week “Keep setting short goals on the way to reaching your long-term goals.” -- Amanda Coker 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.
	19 Apr 2022	What Fuels an Insane World Record: Best of Amanda Coker, EP 144	00:07:52
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.
	26 Apr 2022	Kurt Dickson: Why a Busy E.R. Doctor Makes Time to Swim, EP 145	00:45:08
95-Time Masters National Champion and Marathon Swimming Triple Crown finisher makes time for the things he love – even when his schedule is inconsistent. Emergency room physician Kurt Dickson says that he prioritizes swimming workouts, even if the time of day or length varies by the day. He talks with Kelly and Maria about how difficult experiences in the past few years drove him to his strongest swimming performances and how he is able to put performance anxiety into perspective. Sign up for your free consultation on health, leadership and life coaching with Kelly or Maria at ChampionsMojo.com/cm-coaching. Catch up on EVERY episode at ChampionsMojo.com. MORE ABOUT KURT DICKSON Kurt Dickson is a full-time physician and masters swimmer, specializing in the longer freestyle events and backstroke. He’s been US Masters National Champion 95 times, which means 95 All-American Honors, a 2-time FINA World Record Holder and a 7-time USMS Long Distance All-Star. In 2021, he earned his first-ever Pool All-Star honor, which is the highest honor in US Masters Swimming. Kurt has also completed the Triple Crown of Marathon Swimming which includes the Swim around Manhattan (28.5 mile), the English Channel crossing (21 mile) and swimming the Catalina Channel. He’s also a 5-time Ironman Finisher. Episode Topics and Mentions Emergency medicine US Masters Swimming Triple Crown of Marathon Swimming Brigham Young University Sleep routines Triathlons US Masters National Meet University of Texas Distance swimming Tapering Takeaways Kelly Give yourself permission to say “this makes me feel alive and gives me meaning.” Keep what is important in perspective to deal with performance anxiety. Even if your body changes, you can enjoy movement and activities. Maria Consistency can remain, even if your schedule is always changing. Make time, somewhere, to fit in what is important. You can outwork others who may have more talent than you. Put your feelings into different buckets to really understand it: spiritual, intellectual and primal. Quote of the Week “You’ve got to be patient with yourself; you’ve got to be persistent, but be patient with yourself.” -- Kurt Dickson 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.
	03 May 2022	Do What Makes You Feel Most Alive: Best of Kurt Dickson, EP 146	00:09:31
Kelly Palace and Maria Parker share their favorite moments from their interview with Kurt Dickson, including what pieces of wisdom they'll incorporate in their own lives. Kelly Give yourself permission to say “this makes me feel alive and gives me meaning.” Keep what is important in perspective to deal with performance anxiety. Even if your body changes, you can enjoy movement and activities. Maria Consistency can remain, even if your schedule is always changing. Make time, somewhere, to fit in what is important. You can outwork others who may have more talent than you. Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	10 May 2022	Awaken & Own Your Adult Athlete, Episode 147	00:23:06
Why do we rarely hear the words adult and athlete used together? What is a masters athlete? Generally, we think of being an athlete for the young or being a masters athlete for the elite. But Kelly and Maria talk about their own mindset when it comes to being adult athletes, masters athletes and how keeping it fun and/or competitive is your choice. Whether you are a weekend warrior exerciser who wants to get back into being an athlete, or already an elite masters athlete—this episode of the Champion’s Mojo Podcast will inspire you to new heights. Catch up on EVERY episode at ChampionsMojo.com. 6 Ways to Own Your Adult Athlete Stop saying “I’m retired from my sport” or “I used to be a swimmer” or runner, etc. Your relationship may change with the sport or exercise, but you can always do it. Use future thinking and do what you can WHILE you can. Surround yourself with other adult athletes, join a team and hire a coach. Change your mindset and OWN the title of athlete. Try something new and fun to keep movement enjoyable. Start with small goals and build from there. Episode Topics and Mentions Masters athletes Masters swimming Mindset Quote of the Week “You don’t run a marathon by running 26 miles; you run a marathon by putting on your running clothes and going out the door for a training run, and then another.” -- Maria Parker 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.
	17 May 2022	Underwater Streaming Audio, Finally! Sheera Goren CEO of Zygo, Episode 148	00:12:43
Sheera Goren, CEO and Co-Founder of Zygo joins Kelly and Maria to talk about this game-changing product for swimmers. Zygo is the only underwater streaming audio product on the market. This micro pod explains in just 10 minutes how Zygo came to market, how it works and how the Champion’s Mojo community can get a discount by listening to this episode. Catch up on EVERY episode at ChampionsMojo.com. Episode Topics and Mentions Zygo: stream audio underwater Masters athletes Masters swimming Fitness Swimming Mindset Music SwimP3 Quote of the Week “Swimming is an amazing workout and I love to do it.” -- Sheera Goren 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.
	24 May 2022	Rick Walker: Architect and Champion of the Sarasota Sharks Masters Team, EP 150	00:49:47
How do you build a successful masters swim team? World Class Masters Swimmer and Coach, Rick Walker says that difficult swim practices motivate his team, the renowned Sarasota Sharks, to work harder and that a spirit of camaraderie keeps morale high. Rick joins the show to talk about how he started the Sarasota Sharks Masters Team, his coaching and swimming successes -- and shares tips for others who aspire to do the same . Catch up on EVERY episode at ChampionsMojo.com. MORE ABOUT RICK WALKER Rick Walker is a US Masters swimmer and the founder of the Sarasota Sharks, one of the most successful US Masters Swimming teams. Rick founded the Sarasota Sharks Masters in 2006 and they quickly grew to prominence, consistently carrying over 300 swimmers on their roster, which includes world record holders, national record holders, All-Americans and many happy sharks that swim for fun and fitness. The team has earned several YMCA National Championships and placed in the Top 10 clubs at USMS National Championships. The Sharks have also been honored as the USMS Club of the Year. In 2020 Rick earned an outstanding coaching honor, the U.S. Masters Swimming Kerry O'Brien Coaches Award. In 2021, Rick earned 7 FINA World #1 rankings and 9 USMS All-American honors in the men’s 70-74 age group. Rick did the swim around Manhattan in 1999 and won the 3K World Championships of Open Water in Budapest in 2016. Over his career, Rick has earned world records, national records, and had at least one #1 in 17 different seasons since he began his Masters Swimming career in 1985. Episode Topics and Mentions Sarasota Sharks US Masters Swimming YMCA National Championships Kerry O’Brien Coaches Award Deb Walker Breaststroke Consistency Melanoma Budapest Rick Colella The “Shark Tank” Veganism Hello Fresh Talenti ice cream Wall Street Journal Takeaways Kelly Consistency is key -- keep showing up. People like to work hard, especially people who have gone through the trouble to show up to a practice. Maria Create routine wherever you go and even in the busiest times -- it brings peace. It is so much better to just get along with others. It makes it smoother for everyone. Quote of the Week “I believe that all my swimmers want to work hard and get a hard workout. We go at it pretty hard.” -- Rick Walker Subscribe to the Champion's Mojo podcast on Apple Podcasts, Spotify and Google Play. Have something you want to share with us? Email it to hello@championsmojo.com. Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	20 May 2022	Learn From Sports, Olympic Champion Cullen Jones' 5-MIN FLASHBACK, Episode 149	00:03:30
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.
	17 Aug 2022	Work Around Anxiety: Olympic Champion Penny Oleksiak’s 5-MIN FLASHBACK, Episode 169	00:02:12
Olympic Champion Penny Oleksiak talks openly about mental health and how she suffers from anxiety on and off throughout her life. Enjoy this powerful quick MOJO on what Penny does when she has bouts of anxiety. LISTEN HERE to the full interview on Champion's Mojo podcast in episode #88 MORE ABOUT PENNY OLEKSIAK Canadian Olympic gold medalist Penny Oleksiak is the most decorated Olympian in Canadian history. She earned her spot on the Canadian Olympic team as a 15 year old who had only been swimming for 5 years. At the Rio Olympics in 2016, she earned gold in the 100 free and a sliver in the 100 butterfly. She also anchored the 4x100m freestyle relay to bronze and added another bronze in the 4x200m freestyle relay to become the first Canadian to win 4 medals in a single Olympic games. Penny Oleksiak came to swimming as a 9 year old and made incredible progress quickly. She began swimming for Toronto Swim Club, under coach Bill O’Toole. Raised in an athletic family, Oleksiak’s brother plays professional hockey for the Dallas Stars, and her sister was a competitive rower at Northeastern University. Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	03 Jun 2022	Use Distraction, Olympic Champion Lilly King's 5-MIN FLASHBACK: EP 153	00:02:10
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.
	25 May 2022	Accountability and Standards, Olympic Coach, Teri McKeever, 5-MIN FLASHBACK, EP 151	00:05:31
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.
	31 May 2022	Change Your Mind, Change Your Body: World #1 Marc Middleton, Episode 152	00:53:37
Marc Middleton, best selling author, world record setting masters swimmer and founder of Growing Bolder media, believes that how we age is most affected by our mindset. If we don't buy into the negative image around aging we can achieve anything we set our minds to. Marc is on a mission to change the way society views the aging process through his media company, Growing Bolder. Marc joins Kelly and Maria to talk about his passion for changing conversations about aging in America and how he became such a champion himself. Catch up on EVERY episode at ChampionsMojo.com. MORE ABOUT MARC MIDDLETON Marc Middleton is the Founder and CEO of Growing Bolder, a multimedia platform redefining aging by sharing inspirational stories of those aging in a revolutionary way. He’s a speaker, educator and author of the book, Growing Bolder: Defy the Cult of Youth, Live with Passion and Purpose. In 2021, Marc earned 4 All-American honors in one year in the men’s 70-74 age group. But over his career Mark has earned World records, and had a #1 time in 7 different seasons since he began his Masters Swimming Career in 2009 (almost 40 year break). He is also a nationally ranked high-hurdler! Episode Mentions and Topics Growing Bolder Media Growing Bolder: Defy the Cult of Youth, Live with Passion and Purpose by Marc Middleton Rowdy Gaines Florida State University College track/high hurdling Masters swimming Gordy Shields Compressed morbidity Quilting Takeaways Kelly There are difficulties at every age - aging is not inherently “worse” than younger phases of life. Eliminate “no” from your vocabulary so you do not deal with decision fatigue. Just assume everything will be a “yes.” Maria People who age well try new things and are not afraid of trying new things. Remember that your primary care physician is yourself. Quote of the Week “No matter how old you are, you never lose the ability to extract moments of joy from life.” -- Marc Middleton Subscribe to the Champion's Mojo podcast on Apple Podcasts, Spotify and Google Play. Have something you want to share with us? Email it to hello@championsmojo.com. Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	07 Jun 2022	World Champion Master Eney Jones: Observe Your Life, EP 154	00:56:59
Mute until she was 6 years old, World Champion Masters swimmer, coach, and “mountain mermaid”, Eney Jones learned the power of observation. She joins Kelly and Maria to discuss how she approaches her own masters swimming and coaching with courage -- and why observation is such a key component of her success, both in and out of the water. How do you overcome fear and pain to grow as an athlete and person? This episode will give you inspiration to do just that. Catch up on EVERY episode at ChampionsMojo.com. MORE ABOUT ENEY JONES Eney Jones is an entrepreneur, inventor of the EneyBuoy, a swim coach, and a writer for SwimSwam and her own blog. A few of Eney’s swimming accomplishments include: Masters National Champion, 100-200-400-500-1500-1650 5k freestyle multiple times Open Water 5k World Champion Overall Champion Aumakua 2.4k Maui Hawaii, September 2008 Waikiki Rough Water Multiple top 3 finishes European Record Setter and Masters Swimming Champion Over twenty time finalist in U.S. Swimming Nationals, including Olympic Trials 1980 Gold medal NCAA 800 yd freestyle relay 1979, silver Medalist 200 yd freestyle 1979. United States National Team 1979-1980. During her professional triathlete career, Eney was the first woman out of the water in every Hawaiian Ironman race she participated in which was six. Eney Online: EneyJones.com and IG @eneyjones Episode Mentions and Topics Burwell “Bumpy” Jones EneyBuoy SwimSwam Triathlon Siesta Key Italy Crested Butte, Colorado Sarasota, Florida Pain threshold Women in sports Takeaways Kelly “Make the bad pancake.” Just get out there and try things, even if they aren’t perfect on the first try. Allow yourself to cross the threshold of pain and not be afraid. Maria Observe, listen, watch. You will learn so much. Remember that you can do what you are doing because of the people who came before you. Give credit to the amazing athletes and leaders who blazed the trail. Quote of the Week “Everyone has a story, or some inspiration, or a connection that can help you.” -- Eney Jones Subscribe to the Champion's Mojo podcast on Apple Podcasts, Spotify and Google Play. Have something you want to share with us? Email it to hello@championsmojo.com. Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	28 Jun 2022	Cross the Pain Threshold: Susan Ingraham, Level 4 Masters Coach & Swim Champion, Episode 160	00:43:14
Can you and should you push past that pain threshold in practice? Should you eat before training? In today’s episode, we speak with Susan Ingraham, Head Coach of Masters of South Texas, a large and successful swim team with over 160 swimmers and the winners of many different prestigious coaching awards. Susan is also a successful competitive swimmer, with various competition podium finishes under her belt. In this informative discussion, we find out about Susan’s professional background, why she thinks coaching involves more than sport, and how she can work with different levels of swimmers, as well as the importance of a morning meal before training, why pushing through painful training sessions is important, and why a schedule is essential to improving. We also discover what it takes to be a champion swimmer and learn some useful advice for aspiring athletes! Tune in for this jam-packed episode with expert coach and champion swimmer, Susan Ingraham! Key Points From This Episode: A brief overview of Susan’s professional background as an athlete and coach. Susan on why she believes that coaching doesn’t just involve sport. Details about her coaching approach and what levels of athletes she works with. How to manage differences in fitness levels and capabilities during training. Discover her team’s special goal for the one-hour swim. How Susan got 67 people in her team to swim butterfly-style for an hour. When she finds her own time to swim during her busy schedule. Advice has for the average swimmer who wants to improve. A walkthrough of some workout plans for people to improve and who have a busy schedule. Susan’s daily routine and how she maintains balance in her life. What she eats before a morning workout and why it is so important. A surprisingly simple tip for aspiring swimmers! An inspirational moment that had a lasting impact on Susan. The negativity that comes before a competition and how Susan deals with it. Why pushing through the pain during practice sessions can be important. Specific characteristics that Susan believes true champions share. Closing the show with the sprinter round of questions for Susan! Tweetables: “Having some structure allows me not to waste time and makes sure that everything gets in.” — Susan Ingraham “I worked really hard the last six months and I didn’t come here not to do my best. I don’t care who is in the pool.” — Susan Ingraham “I completely appreciate the people that are national and world record holders. I know what they are doing. I am in awe of their work ethic that they put into the pool.” — Susan Ingraham "Be a life-long-learner. Try something new and try to improve; everyone can be better at something.” — Susan Ingraham MORE ABOUT SUSAN: Susan Ingraham is the Head Swim Coach of the Masters of South Texas (MOST) Coaching this large successful team, with over 160 swimmers. Susan has many accolades as a coach, in 2017 Winning the Jesse Coon Inspirational Award and National Coach of the year in 2008. She’s been a speaker for the American Swimming Coaches Association and is celebrating over 40 years of coaching swimmers. While Susan is a great coach she is arguably just as good as a swimmer herself, earning a podium finish at each of the FINA World Championships since 2007 and winning several US Masters National titles in Long Distance swimming and #1 rankings. In 2000, Susan was named the head swim coach for USA Modern Pentathlon National Team, which sent three athletes to the Olympics, including the Women’s Silver Medalist Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	08 Jul 2022	Why We Surf: Olympic Champion Michael Andrew's 5-MIN FLASHBACK, Episode 163	00:02:25
We can all benefit from finding ways to fuel our heart and soul. Is surfing yours? Olympic Champion Michael Andrew talks about what he does to fuel his heart and soul outside of pool swimming. Can you guess? LISTEN HERE to the full interview on Champion's Mojo podcast in episode #118 MORE ABOUT MICHAEL ANDREW Michael Andrew is a 2020 Olympic Champion, Professional Swimmer and owner of the Michael Andrew Swimming Academy. He first gained notoriety for breaking numerous National Age Group Records in his teens, currently holding more than 100 National Age Group records and besides being an Olympic Champion he is a multiple time US National Champion and World Champion for team USA. Coached by his father Peter Andrew, Michael credits much of his success to his training style, USRPT, aka Ultra Short Race Pace Training Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	09 Jun 2022	Control Your Mind, Olympian Natalie Hinds' 5-MIN FLASHBACK, EP 155	00:03:16
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.
	09 Aug 2022	Maintain Integrity: Olympic Champion Nathan Adrian's 5-MIN FLASHBACK, Episode 167	00:03:26
Olympic Champion Nathan Adrian's quick MOJO will have you looking at the details of what you do on a daily basis. How can we maintain integrity? LISTEN HERE to the full interview on Champion's Mojo podcast in episode #118 MORE ABOUT NATHAN ADRIAN Earning five Olympic gold medals and 27 gold medals in international competition, Nathan is referred to by many as the swimming sprinting G.O.A.T. His heart stopping Olympic victory in the 100 meter free in 2012, by 1/100th of a second, is still one of the most memorable races in Olympic history. Then in 2016 Nathan was on the podium again twice individually for the 50 and 100 meter free races. Adrian is a professional swimmer, swimming for the L.A. Current and his main sponsor is Speedo. Collegiately Nathan was a multiple time NCAA champion at Cal Berkeley and impressively was recently their Winter Commencement speaker in 2018. He has recently battled back to the top of the health podium after getting a testicular cancer diagnosis after early detection. Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	24 Jun 2022	Value Role Models, Olympic Champion Ryan Murphy's 5-MIN FLASHBACK, Episode 159	00:03:34
Olympic Champion Ryan Murphy on how he's valued those that have come before him and what he gets from his role models. Who are your role models? Ryan Murphy is a three-time Olympic gold medalist and world-record holder in the men's 100-meter backstroke (long course). At the 2016 Summer Olympics, Murphy swept the backstroke events by winning gold in the 100- and 200-meter backstroke. Murphy also won gold in the 4×100-meter medley relay and his leadoff backstroke leg broke Aaron Peirsol's former world record set in 2009. LISTEN HERE to the full interview on Champion's Mojo podcast in episode #67 Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	17 Jun 2022	Be an "All-Day" Champion, UVA Coach Todd DeSorbo, 5-MIN FLASHBACK, Episode 157	00:01:59
What does it mean to be an "All-Day" Champion? UVA Head Swim Coach Todd DeSorbo gives us some great mojo in this QUICK 2-MIN FLASHBACK To listen to the full episode of this interview at www.championsmojo.com/episodepage/todddesorbo91 Todd DeSorbo is the head coach of the University of Virginia’s men’s and women's swimming and diving programs. In five years at UVA, he has created a women’s team that has won two NCAA team titles, four ACC titles, mulitple individual NCAA titles and Olympic team births. His men's team is climbing the rankings too. DeSorbo is now a main stay on the US National Team coaching staff and his swimmers perform collegiately and internationally at the elite level. Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	14 Jun 2022	Dan Lotano: No Swim History at Age 35 to World Number 1 Master in 5 years, Episode 156	00:49:23
There are many myths about whether Dan Lotano truly did not swim before he quickly broke into the national and world rankings as a 35 year old first time competitive Masters swimmer. Get ready to hear the inspiring truth about an athlete that ended up under the lane rope in his first race in 2016 and was world number 1 in multiple events in 2021. Ever think you are too old or busy to start something? Then this episode is for you! Although Dan has an athletic background, he only really started swimming at age 35 and has achieved immense success as a competitive swimmer. He is a member of the Palm Beach Masters swim team, has been ranked number one in multiple events both in the US and FINA World, and is also a US Masters National record-holder. Dan has been able to catapult his swimming career while balancing a full-time job and family, which is a tribute to his passion for the sport. Join hosts Kelly and Maria to learn Dan’s secret to success in this inspirational episode of the Champion’s Mojo podcast! More great episodes at www.ChampionsMojo.com Key Points From This Episode: Introduction and background on today’s guest and his achievements, Dan Lotano. We learn about Dan’s swimming history and how he picked up swimming. What is it about swimming that got Dan hooked on the sport. How much Dan had to learn when he first started swimming. We hear a funny story about an early training experience he had. Dan shares details about his athletic background before he started swimming. The lightbulb moment he had when he swam butterfly for the first time. Details about Dan’s training routines and the role his wife plays. How many corrections Dan required from his coach when he first started. Whether Dan is still learning new aspects about the sport. Find out how many strokes he takes for his freestyle and butterfly. Details about Dan’s tapering routine and his current progress. How he balances competitive swimming with other aspects of his life. A unique method that Dan uses to prepare his mindset before a race. Ways in which Dan pushes through pain during a race or competition. Dan’s approach to staying motivated and inspired for training every day. The future plans and goals that Dan has for his swimming career. What swimming means to Dan and the role it plays in his personal life. An outline of Dan and his family diet plan. We learn more about his full-time job and his current role. The three important things that Dan thinks aspiring swimmers should focus on. Who the biggest inspirations are for him and a final piece of advice for listeners. Find out some fun facts about Dan with a sprinter round of questions. Closing the show with some takeaways from Kelly and Maria for listeners. Quotes from Dan: “I wanted something that was more competitive that would be great for my health and just get some mojo back.” “I was always athletically inclined but didn’t achieve a sort of level of success that I have been able to have in the swimming world.” “It took me a decent while to appreciate just how technical the sport (of swimming) is.” Dan Lotano on LinkedIn Palm Beach Masters NextEra Energy Resources Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	21 Jun 2022	Fastest 50-Year-Old Woman Ever, Erika Braun, Episode 158	00:40:02
There's never been a faster 50-year-old woman swimmer than Erika Braun. Learn her secrets to being so fast and much more. In today’s show, we speak with Erika, who holds 18 FINA Masters Swimming world records and swims for the North Carolina Masters . We check in with Erika on her 10 year anniversary of the amazing feat of making USA Olympic Trial standards as a 40 year old. This tough champion has continued her world bests for the last decade. She balances a full time job with training. Recovered one year ago from back surgery. And gets inspiration from her husband, Eric, who has a Multiple Sclerosis diagnosis, is her biggest supporter and cross-training partner. Although Erika left the sport for many years due to burnout from the pressures of competitive swimming, she re-entered the sport as an older athlete, but this time on her terms. Erika feels her openness to learning and improving, mental preparation, and the supportive role of her swimming community, have been key to her success. In this chat, we learn about Erika’s swimming background, her use of visualization, the goals that she has set for herself, what it is like competing as an older athlete, the ways Erika prepares for races, who the inspirations are that keep her motivated, her ideal daily-routine, and so much more. Tune in to hear from a dedicated champion who is making big waves in the pool: Erika Braun! Key Points From This Episode: Introduction and a brief rundown of Erika’s swimming background. Erika reflects on the last 10-years in her swimming journey. What are the goals that she has for herself as an older competitive swimmer. How long she has been training with her teammates and the supportive role they play. The differences between competing at age 40 compared to age 50. We find out Erika’s ideal training schedule and what she does differently. Erika’s mental approach to achieving the goals she has for herself. Ways in which Erika uses visualization to prepare for a race or competition. Other routines and methods that help Erika be successful and maintain a balanced life. Who the people are that inspire her to be successful and reach her goals. We learn what her recent world record was in the 100-meter sprint. The role that swimming plays in her life and how she keeps motivated. The ways in which Erika forms her goals and measures her success. Some advice that Erika has for listeners to become faster swimmers. Erika's message that she has for listeners who want to swim competitively. We close the interview with our famous sprinter-round of fun questions for Erika. Finally, Kelly and Maria give their own Takeaways from the interview. Tweetables: “If you do get inspired by competing, just having that goal to work towards is really key.” — @ErikaSwims [0:05:18] “It’s my competitive outlet because I really do enjoy competing. It’s my social outlet but it’s also my stress outlet.” — @ErikaSwims [0:12:18] “There is no limit on what you can do as an older athlete, as an adult. I think we swim smarter.” — @ErikaSwims [0:29:19] “Even though a lot of those meets may not be successful in your mind, it is a part of the process, so that you can get to those times where you do feel great. ” — Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	05 Jul 2022	Order in the Court! Judge Turned Swimmer's Rules for Life: Bob Beach, Episode 162	00:35:52
Today we have an amazing interview with a man whose life reads like a best selling novel. Our enchanting guest served as a Judge for over 50 years, the longest running judgeship in Florida history, presiding over mostly criminal cases. He was instrumental in starting US Masters Swimming, and he is credited with overcoming much of the early resistance to Masters swimming within the swimming community. He has a swim meet named after him that has been running for 51 consecutive years, the longest in US Masters history! We are talking about none other than swimmer and internationally loved, 91 years young, Robert (Bob) Beach. During his high impact leadership career, Bob became an accomplished swimmer having earned multiple US Masters All-American honors, set national and world record holder in Masters swimming. And he’s been selected as a USMS long distance all star over 10 times! In 1974, Bob was the "first judge" to swim from Alcatraz Island across San Francisco Bay, completing the swim in 33 minutes. He also attempted to swim the English Channel on his 50th birthday, but had unfavorable currents causing him to stop. Bob has visited 140 countries, currently drives a red Porsche convertible and has some interesting rules that he lives by. We can’t wait for you to hear this interview! Key Points From This Episode: Introduction and background about today’s guest, Bob Beach. We learn about Bob’s swimming history and how he first started. The impact that Masters Swimming has had on his life. Whether Bob continued working as a judge while swimming. How Bob was able to be a judge for so long and how swimming kept him inspired. What Bob does to keep healthy and happy besides swimming: traveling Why he enjoys body-surfing so much. Some of his favorites out of all the countries he has traveled to. Bob shares some highlights from his career as a judge. How old Bob was when he retired. Ways in which Bob keeps his mind active and keeps busy. We find out what Bob’s rules are concerning dating. The routines that he has in his life that make him successful, besides swimming. What he does with all the medals he wins from swimming competitions. Bob tells us a funny story from the Masters Swimming meet he organizes. The traits that he thinks are common amongst champions. Who the people are that positively influenced his swimming career. His approach to overcoming challenges and obstacles in his life. Reasons why he decided to go to law school. A final takeaway message that Bob has for listeners. Tweetables: “It has had a great impact on my life. I cannot imagine my life without swimming.” — Bob Beach [0:06:37] “Once you get into a routine like that you get things done.” — Bob Beach [0:17:38] “I think you have to tell yourself, ‘This will be over some time and you have to not lose your confidence for the future.” — Bob Beach [0:23:00] “I don’t believe there is another sport like swimming that gets to be that important in peoples’ lives.” — Bob Beach [0:26:23] Links Mentioned in Today’s Episode: Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	01 Jul 2022	10 Masters Swimming Myths Debunked in 10-MINUTES, Episode 161	00:11:24
In honor of the Month of July being US Masters Swimming's *Try Masters Swimming* promotion, Champion's Mojo Co-hosts Kelly Palace and Maria Parker debunk 10 common myths about Masters Swimming that may be holding you back. If you've ever fancied the idea of joining an adult swim team, swimming for fitness in a group, or just learning more about Masters Swimming, this show is for you! Maria is a brand new masters swimmer and Kelly is one with 30 years of experience, so it's the perfect combo for Maria to voice the concerns, fears and myths about Masters Swimming and for Kelly to debunk them. It's a quick show, chocked full of great information. MYTH #1: You have to be a fast swimmer, having swum in high school or college. Just like the word Master suggests, you’ve mastered it! MYTH #2: Masters must do swim meets or open water races. MYTH #3: To enter local Masters meets you have to have a qualifying time, or be a certain speed. MYTH #4: Meets and races are hard to enter and are pressure filled! I’ll be embarrassed and/or humiliated! MYTH #5: You have to dive off the blocks. MYTH #6: You have to know how to do all four strokes. MYTH #7: You have to have a fancy swim suit or tech suit. MYTH #8: You have to swim everyday. MYTH #9: Goggles always leak and swim caps are uncomfortable. MYTH #10: Swim equipment is for experienced swimmers only. Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	26 Jul 2022	At 100 Years of Age, a Strong, Social, Swim Champion: Charlotte Sanddal, Episode 166	00:40:56
Does 100 years of age sound too old to start everyday with a dozen *full* push-ups? Or too old to be a swim champion, swimming 5 days a week, driving yourself, playing bridge weekly? How about traveling to Japan from the US? Attending a podcast interview recorded on Zoom? Too old for that? Or too old to be using an iphone? Well, if you said yes to any of these, you’d would be wrong. In today’s episode, we speak to a true inspiration, Charlotte Sanddal, who turns 100 years old in August of 2022. Charlotte recently made news when she finished a 500-yard freestyle at the US Masters Spring Nationals while doing all flip turns, something many younger swimmers cannot even do. Charlotte entered the sport of swimming at age 72 as a member of the Montana Masters Team and this year alone has won nine gold medals from two national meets, has over 400 Master races under her belt, and holds multiple national and world swimming records. Wish Happy 100th Birthday to Charlotte at her GoFundMe Page. In today’s conversation, we find out Charlotte’s secret to success and how she stays so fit and healthy. We start our conversation by learning more about her, the role swimming plays in her life, and why she first decided to start swimming later in life. We also talk about her mental approach to overcoming challenges, the importance of continually learning, how to live a long and healthy life, the role of friends and family in her life, and why morning push-ups are so important! Don’t miss out on a conversation with true inspiration and champion, Charlotte Sanddal! Key Points From This Episode: We start our conversation by finding out how swimming helps her stay healthy. A rundown of her previous swimming experience before entering the sport. Reasons behind her decision to start swimming at the age of 72. We learn what Charlotte’s secret to staying fit and healthy is and how she starts her day. How she has been finding learning butterfly and why having a coach is so important. The age when Charlotte decided to master the butterfly stroke. Her perception of age and what getting older means to her. The best part about living a long and happy life. What she regards as the biggest challenges that she has had to face. The role and inspiration that her mother played in her life. An outline of the different milestones in her life and what she aims to achieve in the future. Background about her professional career as a social worker. Lifestyle choices that have helped Charlotte to stay fit and live long. How her diet has been throughout her life and the vitamin supplements she takes. We get the insider scoop about what’s in her morning smoothy. A brief breakdown of her swimming and exercise routines. Other routines or rituals that Charlotte has for keeping healthy and fit. Charlotte explains her mental approach to overcoming challenges in swimming and life. We find out about her swimming community and what she enjoys about it the most. Details about her upcoming 100-year-old birthday bash! Charlotte tells us what her swimming goals for the future are. Aspects other than family, friends, and swimming that are important to her. Commonalities and traits that champions share in her opinion. What she regards as the biggest obstacle in her life and how she overcame it. We find out about her life before swimming. The biggest challenge as a 99-year-old: getting up in the morning. Advice that Charlotte Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	12 Jul 2022	Olympic Champion Melissa Belote Ripley: Goals for Gold, Episode 164	00:31:53
Today’s guest believes that goal-setting is a part of what led to her success. Hear the path this Olympic Champion took to now Masters Swimmer. In honor of the this summer's 50th anniversary of when she brought home three Olympic golds, today we are joined by Melissa Belote Ripley. Melissa represented the USA at the 1972 Summer Olympics at the age of 15. She was the Olympic champion in the 100 and 200-meter backstroke and was part of the 4x100 medley relays, setting world records in these events along the way. She also made her second Olympic team in 1976 before she went on to swim at Arizona State, where she won six individual National Collegiate swimming titles and led ASU to two national championships. Melissa has also had an impressive career as a coach for many years before returning to competing in swimming at the age of 60. She has since gone on to win three US Masters Swimming national titles and six more national titles. In this episode, she shares her journey with us. Tuning in you’ll hear what inspired her to start competing again at 60, what commonalities Melissa has recognized in champion swimmers, the importance of believing in yourself even when you do not see results, and Melissa’s advice for setting goals. If you want to discover Melissa’s secret weapon that led to her success and get some mojo from this inspirational champion, tune in today! Key Points From This Episode: An introduction to Melissa Belote Ripley and her impressive swimming career. The success Melissa has had since she returned to competing in swimming the year she turned 60. In light of the 50th anniversary of Melissa’s Olympic victories, what this has meant to her. How things in competitive swimming have evolved since the 1970s. What inspired her to start competing again at 60. How an injury from her childhood is her greatest challenge currently. What consistent training looks like for her now. Melissa’s secret weapon that led to her success in swimming. Why Melissa competes in master swimming, considering how few Olympians do. What commonalities Melissa has recognized in champion swimmers. Why goals should be stepping-stone goals, not far-reaching goals. The importance of believing in yourself even when you do not see results. A key piece of advice for setting goals. Learn more about Melissa’s favorite things in the sprinter-round of fun questions. A wrap-up of the top takeaways from today’s interview. Tweetables: “Consistency is the key to everything. You’ve got to be consistent.” — Melissa Belote Ripley [0:10:31] “There wasn’t a day in my swimming career that I second-guessed what I was doing.” — Melissa Belote Ripley [0:15:15] “I have always known where I’m going. Even from a very young age, I knew where I wanted to go to next. I knew how I wanted to get there. I had a path. I had major goals.” — Melissa Belote Ripley [0:21:38] “I don’t have far-reaching goals, I have stepping-stone goals. And that’s the key!” — Melissa Belote Ripley [0:21:51] “You have to believe in yourself. And when it gets really hard and you haven’t seen a best time in six months, you have to keep believing. You have to believe that you’re doing the work, that you’re putting the time in, and it’s going to turn around for you. ” — Melissa Belote Ripley [0:23:17] Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	19 Jul 2022	Mojo from Down Under: Aussie Champion & Host of Torpedo Swimtalk Podcast Danielle Spurling, Episode 165	00:44:40
Our special guest today joins us all the way from Melbourne, Australia! Want the scoop on all things Australian Swimming? Aussie Danielle Spurling is a FINA World Masters Top 10 Ranked pool swimmer, has had a life-long involvement in swimming, first as an Australian Age swimmer and then Open National medalist in her youth. She is also an open-water enthusiast. She's had a long career teaching swimming and physical education teacher. Danielle is the Founder and host of Torpedo Swimtalk, a popular Masters swimming podcast that she started during COVID lockdown in 2020 and has published over 80 episodes and chatted with some of the top masters swimmers around the globe. ! Get the local insider scoop on Australian swimming culture and some Champion's MOJO from down-under with our special guest, Danielle Spurling! Key Points From This Episode: We start the show by learning about the swimming culture in Australia. Danielle shares details about how her journey in swimming started. She explains why swimming is a part of the school curriculum in Australia. Learn about the competitive swimming scene in Australia. Who subsidizes and compensates competitive Australian swimmers. Whether competitive swimming is a respected sport in Australia. A discussion about Masters swimming culture in Australia. What she has learned from interviewing a range of Master swimmers. An outline of the cross-training approaches of Australian swimmers. Danielle tells us what it was like returning to swimming after so many years. Details about her training and swimming routines. A breakdown of her training schedule and what her training goals are. Find out if there is a coach in her swimming club. Why Danielle and her team choose to train early in the morning. The routines and rituals that Danielle thinks are important for champions. Her approach and mindset to overcoming challenges in swimming and life. Recommendations and advice for US swimmers who want to come to Australia. Something to remember about swimming in Australia: sharks! The fun sprinter round of questions for Danielle. We wrap up the show with Maria and Kelly’s popular Takeaways Links Mentioned in Today’s Episode: Danielle Spurling on LinkedIn Torpedo Swimtalk Torpedo Swimtalk on Apple Podcasts Torpedo Swimtalk on Spotify Torpedo Swimtalk on YouTube Masters Swimming Australia Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	09 Aug 2022	Training & Taper Advice: FINA Masters World #1 Jeff Commings, Episode 168	00:51:14
Jeff Commings keeps defying age as a Masters Swimmer. We learn his secrets and hear some of the best taper advice out there for Masters. Jeff has been involved in swimming since his college days at the University of Texas at Austin. He won many awards during his time there and was an Olympic trials qualifier. His passion and drive for swimming are relentless and keep him performing on a world-class level. We learn about his training routine, how he tapers from an intense training block, why it is essential to stretch after a workout, the importance of keeping an eye on the competition, and what his best performance in the pool is. He also shares advice for people who want to switch from endurance swimming to sprint swimming, and how to bring more diversity to the sport. Want some of the MOJO that makes him a champion? Then tune in for this awe-inspiring conversation with special guest, Jeff Commings! Key Points From This Episode: How Jeff maintains a balance between his passion for swimming and his personal life. His mental approach to pushing through the pain barrier during training or a race event. Ways in which he is able to maintain his speed as an older swimmer. We find out what his best performance and intervals are. Advice for switching from endurance swimming to sprint swimming. What type of training he does outside of the pool and how he maintains his muscle mass. Details of his weekly training schedule and how he tapers from an intense training block. An outline of the common mistakes that swimmers make when tapering. Why it is essential to stretch after a workout. Whether he takes rest periods during a hard training block. Other routines and rituals he has outside of swimming. Reasons why he is not a full-time vegan and examples of what he eats. Some of the health benefits he felt when he was a full-time vegan. Jeff shares his opinion on how to encourage more diversity in swimming. Our usual fun sprinter round of questions for Jeff. We wrap up the show with Maria and Kelly’s favorite takeaways. Jeff Commings on Twitter Jeff Commings on Instagram Jeff Commings on Facebook *Odd Man Out* USA Swimming The Baton: A John Williams Musical Journey on PodBean The Baton: A John Williams Musical Journey on Apple Podcasts University of Texas at Austin Episode 21: Putting Joy in your Life Swimmers For Change Champion’s MOJO Champion’s MOJO on Facebook Champion’s MOJO on Instagram Champion’s MOJO on YouTube Champion’s MOJO on Apple Podcasts Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	26 Sep 2022	Olympic Champion Aaron Peirsol on Evolving from Intensity 5-MIN FLASHBACK, Episode 173	00:02:33
Quick MOJO from Olympic Champion Aaron Peirsol on Evolving from Intensity Aaron Peirsol is a three-time Olympian and seven-time Olympic medalist -- and five of those medals are gold. Aaron has been retired from swimming for a decade, but still cares very much about the sport. He is involved with several great causes, including being an ambassador for the Global Water Foundation and the Surfrider Foundation. He is also a spokesman for Oceana, which is the largest international ocean conservation and advocacy organization in the world. Catch his full episode here https://www.championsmojo.com/episodepage/aaron-peirsol120 Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	06 Sep 2022	Connect With Your Coach For Best Results: Braden Holloway, NC STATE, 5-MIN FLASHBACK, Episode 171	00:02:03
In just a couple of minutes you can hear why this top college coach thinks it is important to make a connection with your coach! Braden Holloway keeps piling on the awards for his swimmers and himself: - 8x ACC Men’s Coach of the Year (2013, 2015, 2016, 2017, 2018, 2019, 2020, 2022) - 2017 ACC Women’s Coach of the Year - 6 NCAA Relay Champions - 9 NCAA Individual Champions - 7 Men's Team ACC Championships - 2 Women's Team ACC Championships - 454 All-America selections - 78 ACC Individual Champions - 46 ACC Relay Champions - Career Dual Record at NC State: 129-45-1 [Men: 65-15-1 \| Women: 64-30] - 2019 World University Games Men's Head Coach for Team USA - 2017 World University Games Assistant Coach for Team USA - Coached 12 Olympians in his career - Coached 1 Olympic gold medalist - Completed Seasons at NC State: 11 Here's the full interview with Braden https://www.championsmojo.com/episodepage/bradenholloway11 Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	14 Oct 2022	Confidence Boost Mojo Minute: Coach to Olympians, Christen Shefchunas, Episode 176	00:01:19
Need a quick confidence boost? This nugget of mojo from World-class confidence coach to multiple olympians, Christen Shefchunas, will do the trick! Christen Shefchunas is a professional Confidence Coach who works with athletes who are Olympians, World Champions and NCAA All Americans, as well as high school athletes. As a former Division I head coach, Christen watched too many women miss out on their potential because of their lack of confidence. Realizing that there was a significant lack of resources for these athletes, Christen left her 16-year coaching career and started Coach Christen, a business focused on helping female athletes.She is the creator of Confidence Nuggets, a bracelet line created to remind women of their truth and she is the author of 30 Days to Confident: A 30 Day Confidence Challenge for Female Athletes. For the full episode https://www.championsmojo.com/episodepage/christenshefchunas125 Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	08 Nov 2022	What this Olympic Champion & Majority of Champions Say is the Key to Success: Cody Miller MOJO MINUTE, Episode 181	00:02:37
What this Olympic Champion and the majority of champions and Olympic Coaches say is the Key to Success: Cody Miller explains in this MOJO MINUTE flashback. Cody Miller is a professional American swimmer who won gold and bronze medals at the 2016 Olympic Games. He also has six World Championships medals, has set eight American records and had a stellar NCAA career at the University of Indiana. Here's the full interview: https://www.championsmojo.com/episodepage/codymiller41 Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	21 Oct 2022	Ask Yourself A Question from Top Running Coach Desmond Dunham, 5-MIN FLASHBACK, Episode 178	00:04:51
In this quick flashback, Desmond Dunham, as he’s known to many, Coach Dez, asks us a powerful question that will inspire you! Coach Dez is a nationally-renowned running coach, mentor, Under Armour Coach Ambassador and the author of the newly released book, Running Against the Odds. Coach Dez is a nationally acclaimed track and field and cross-country coach who has been teaching, mentoring and coaching in the Washington, D.C. Metropolitan area for over two decades. He’s also the founder of Kids Elite Sports which offers summer sports camp and youth sports training. This camp has positively affected nearly 800 students. Catch the full episode at www.championsmojo.com/episodepage/desmonddunham129 https://www.coachdezdunham.com/ Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	29 Nov 2022	Lessons from Losing: Olympic Champion Mary T. Meagher Plant: Micro-Mojo, Episode 184	00:04:53
4 minutes of mojo from Olympic Champion Mary T. Meagher Plant who talks about how a big loss has haunted her in this flashback. She is a swimmer who broke the mold in how fast one can swim butterfly, earning her the nickname Madame Butterfly. She broke the world record five times and held it for 21 years -- 35 years after her top swim performances, her world record time would have still made all Olympic teams including 2008, 2012 and 2016. In the full interview, she shares advice for people who are currently dealing with their dreams being postponed or not living up to what they expect. Check out the full episode here https://www.championsmojo.com/episodepage/marytmeagher62?rq=mary Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	22 Nov 2022	10 Quick Tips to Shut Down Stress: Micro-Mojo, Episode 183	00:04:11
10 Quick Tips to Shut Down Stress: Micro Mojo, Episode 183 4-MINUTES of micro-mojo to help you manage stress going into the holidays! This is the best of episode 124. Listen to the full episode here https://www.championsmojo.com/episodepage/shutdownstress124 Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	23 Aug 2022	Breathe Better, Be Better: Dr. David Deppeler, Oxygen Advantage Trainer, Episode 170	00:47:10
Today’s guest believes that by simply enhancing the quality of your breathing, you can improve your health, performance, and happiness. Dr. David Deppeler incorporates the simple, scientifically proven breathing technique detailed in the best-selling book The Oxygen Advantage in his roles as an advanced Oxygen Advantage instructor, master swimmer, physical therapist, and the founder of Breathe Your Truth. His qualifications include a physical therapy degree from the University of Wisconsin-Madison and a doctorate in science and physical therapy from Andrews University. Tuning in you’ll learn how people are breathing differently now from how they did 50 years ago and you’ll discover shocking statistics about the percentage of people that have a breathing dysfunction. From how to do belly breathing differently to why you should maintain nose-breathing as much as possible, in this episode, David breaks down a number of practical key tips on what you can do to improve your breathing. He also explains how these exercises will benefit you mechanically, chemically, and psychologically. Whether you are swimming for fitness, competition, or you just wanna be healthier or happier, you're going to want to stick around to hear this interview! Key Points From This Episode: An introduction to Dr. David Deppeler, his career, and his book The Oxygen Advantage. An introduction to David’s simple, scientifically proven, breathing technique. How people are breathing differently now from how they did 50 years ago. Shocking statistics about the percentage of people that have a breathing dysfunction. The signs and symptoms that you are an “over-breather”. How the science of this is starting to become mainstream. Tips on what you can do to improve your breathing, starting with how to do belly breathing correctly. Tip number two: maintain nose-breathing and avoid mouth-breathing as much as possible. How to work up to nose-breathing during exercise. The three dimensions of benefit that you derive from nose-breathing: mechanical, chemical, and psychological. How we can leverage the psychological effects of breathing for our benefit. Tip three: how to lower your breathing and an exercise to help you slow and savor the first part of the exhale. Why you should consider taping your mouth shut when you sleep. Tips on how to tape your mouth shut when you sleep and what types of tape to use. What self-terrorism is and a tough breathing routine that David challenges you to try. Where you can find tests that you can do on your own to determine the quality of your breathing. David’s closing words on the importance of the psychological part of this breathing technique and how to approach this. Kelly and Maria’s takeaways from this conversation. David Deppeler The Oxygen Advantage Breathe Your Truth Breath Cover Roll Somnifix Champion’s MOJO Champion’s MOJO on Facebook Champion’s MOJO on Instagram Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	12 Sep 2022	Open Water Racing Tips from a Veteran and a Rookie, Episode 172	00:31:49
Whether you are an experienced open water (OW) swimmer or a complete rookie, this episode is for you! Host Kelly and Co-Host Maria dive deep into the world of open-water swimming with co-host, Maria Parker, a newbie to the sport and Host Kelly Palace a National Champion and veteran of over 100 OW races. In our conversation, we detail Maria's first-ever open-water swim experience, the 2-Mile Cable Nationals 2022 Open Water National Championship. Our discussion will help listeners interested in the sport to gain the insight they need to be a success. Learn about the mindset and performance of a rookie, the striking similarities in perspective between rookie and veteran swimmers, and some key lessons we learned during our most recent competition in Lake Placid's Mirror Lake. Talking to Maria, we learn about the most challenging and straightforward aspects of an open-water swim, the unexpected challenges she faced, and what her performance was like, as well as what would like to have known before the event. We also share some essential tips and tricks for listeners wanting to dive into open-water competitive swimming (excuse the pun!) Tune in today to hear a rookie's perspective on open-water swimming with your two favorite podcasters and athletes, Kelly Palace and Maria Parker! Key Points From This Episode: We start the show by sharing our experience of the beautiful city of Lake Placid. How Maria got involved in the 2-Mile Cable Nationals 2022 Open Water National Championship. Find out what happened to prevent Maria from training leading up to the competition. An aspect that newbies need to be aware of: the minimum time required. Hear the results of Kelly and Maria’s swim and how close they were to a record. What surprised Maria the most about her first open-water swim experience. How Maria’s performance compared to that of her husband’s. Kelly shares what she thought about her recent open-water swim experience. Maria tells us what she thought was the most challenging aspect of the swim competition. Her approach to overcoming the mental challenges she experienced during the competition. The similar thoughts and mindsets that rookie and veteran swimmers share. Ways in which Kelly dealt with anxiety and stress during the event. Kelly tells us what she thought was the most difficult aspect of the event. The aspect of the race event that Maria and Kelly found the easiest. Why swimming the course before the event is beneficial and good practice. What Maria and Kelly would like to have known before the event at Mirror Lake. We wrap up the episode with a summary of the key takeaways for listeners. Champion’s MOJO Champion’s MOJO on Facebook Champion’s MOJO on Instagram Champion’s MOJO on YouTube Champion’s MOJO on Apple Podcasts Kelly Palace on LinkedIn Torpedo Swimtalk Torpedo Swimtalk on Apple Podcasts Torpedo Swimtalk on Spotify Take Yo Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	03 Oct 2022	2020 Olympic Silver Medalist Emma Weyant Talks About Her Reset, Hard Training & More, Episode 174	00:19:53
Emma Weyant loves training and racing difficult practices and events. Is it her secret weapon? 2020 Olympic Silver Medalist Emma Weyant joins the Champion's Mojo podcast to talk about her recent swimming reset, her love of hard training, her new training group and you'll also hear her thoughts on consistency, pre-race routines, who inspires her and the five words that describe her life! More About Emma: Emma is one of the top women in US swimming right now, hitting the 2020 Olympic Podium with a silver medal in the 400 IM in her first major International meet. She’s from Sarasota, Florida, where she swam for the Sarasota Sharks since the age of nine and after 1 year at the University of Virginia, she’ll now be swimming for the University of Florida. Besides swimming the individual medley events Emma is a talented freestyler as well and was the runner-up women’s 2022 NCAA Champion in the 500 freestyle. She’s an ambassador for Swimoutlet and sponsored by Arena. In this engaging and informative interview find out more about this champion’s mojo! Photo Credit Mike Lewis. Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	10 Oct 2022	10 Lessons Katie Ledecky Teaches Us, Episode 175	00:24:35
Kelly and Maria break down 10 Lessons they take from Katie Ledecky's traits, actions, history and performances, and how we can use these in our everyday lives to be our best. Katie Ledecky is arguably the most prolific female champion in competitive swimming with seven Olympic gold medals and 19 world championship gold medals under her belt. What has gotten her to this point? She's a true champion in and out of the pool and this episode's 10 lessons will inspire you, entertain you and may even make you a bigger Katie Ledecky fan than you already are.... or a new one, if you are not. Join us as we take the time to learn from Katie Ledecky and hear what we think gives her mojo! Key Points From This Episode: Learn some interesting facts about Katie and her background in the sport. Highlights of her accomplishments as a competitive swimmer. How she genuinely enjoys training and competing. Her ability to change and adapt while training and competing. An outline of the various changes Katie has made to remain competitive. Why being hard working and passionate is essential to her success. Katie’s ability to overcome obstacle that she faces. An example of her ability to push herself and adapt within the pool. Why we think her sportsmanship is an important factor in her success. A moment where Katie displayed true sportsmanship. The thing we love most about Katie The various ways she gives back to the sport. The character trait she is most known for among her peers. How she is constantly learning in order to maximize her performance. What might help Katie deal with the immense pressure of being a world-class swimmer and celebrity. Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	18 Oct 2022	How Ingenuity Might Save Your Day, Marathon Swim Champion Morgan Filler: Episode 177	00:25:05
If you are an athlete, parent, or someone who is trying to keep multiple balls in the air successfully, you’re going to want to stick around and get some Mojo from today's guest. In this episode are joined by marathon swimming champion Morgan Filler. Morgan’s accomplishments include being a former member of the US National Open Water Team, spending five years on the FINA World Cup Marathon Pro Swim Circuit, winning the 28.2-mile swim around Manhattan, and Morgan becoming an honorary member of the International Marathon Swimming Hall of Fame. She's also a coach, a mother, and, after creating her own swimsuit line See Her Swim, an entrepreneur. Today she shares her story with us. From the value of ingenuity to achieving balance in her life, and learning to love her body as it is, tune in to hear some of the profound lessons this inspiring champion has learned throughout her career! Key Points From This Episode: An introduction to the impressive career of Morgan Filler. A race in Argentina that was one of the most overwhelming experiences of Morgan’s life and how she got through it. What she learned from this experience in terms of ingenuity. How she applies this lesson to other aspects of her life. The inspiration and vision behind her swimsuit line See Her Swim. The ‘Aha!’ moment that propelled her into starting this business. How Morgan’s greatest obstacle was getting too wrapped up in competition and not having a balanced life. Morgan’s definition of success for her company. Strategies and routines that make Morgan successful and how she makes herself feel alive. Her approach to nutrition and sleep and how she values downtime. Morgan’s views on what it takes to be a female athlete and how she grew to love her body as it is. Learn fun facts about Morgan in the sprinter round of fun questions! Listener's favorites key takeaways from our hosts Morgan Filler on LinkedIn See Her Swim Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	25 Oct 2022	Use Brain Dumping & More Mojo from 2022 US Masters Swimming Coach of the Year: Linda Irish Bostic, Episode 179	00:28:44
Linda Irish Bostic, 2022 US Masters Swimming Coach of the Year reveals some great mojo in her interview. You are going to love the concept of brain dumping this champion shares and so much more to help make you a champion! Head Coach of Palm Beach Masters (PBM). Extraordinary Coach of the Palm Beach Masters with 500+ registered USMS members! 2022 USMS Coach of Year. Currently 12 FINA world, 28 usms national records 5 usms relay. 491 Top Ten Award USMS Certified Level 4 Coach. Dan Lotano’s Coach, Earned the USMS 2016 Kerry O'Brien Coaching Award. Swam competitively for 15 years in my younger days. Swum for 3 Olympic Coaches, Paul Bergen & Eddie Reese. Best time in 500 yd freestyle of 4:40.79 in 1980. Olympic Trial finalist 3 time U.S. National Swim Team Member, 3X Time All-American, University of Florida NCAA Championship Team title (1982) UF As a master's coach Linda has obviously been at the elite level and while she’s been a busy masters coach as a Masters Swimmer Herself she has earned All-American Honors in 16 different seasons in both pool and open water, earning the most elite All-Star Honor for open water! Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	31 Oct 2022	7 Solutions to Crush the Comparison Monster, Episode 180	00:16:15
Is there a comparison monster lurking in your mind? Comparison is the thief of joy, but it’s also the thief of confidence. Kelly and Maria give us 7 practical solutions to crushing the bad habit of comparing yourself What are your triggers that make you compare yourself? Talent? It happens when you compare your abilities to another person’s gifts. Therefore, you don’t notice your uniqueness and get disappointed when you can’t do what another person can do. Financial resources? This is where you start comparing yourself to others in terms of financial capabilities. Career or Entrepreneurs pursuits comparison? Here you compare your success to someone who has been in the industry for more years and is, therefore, more successful. Or a person who has just started their career and has achieved more than you. Social influence? Involves comparing yourself to someone who has more friends, followers, or subscribers online. Personal stories or journeys? This is where you feel inferior to someone else because their personal or career story is more exciting or inspiring. Physical Strength, beautify or Performance? Tune in and hear 7 strong solutions for getting more joy and more confidence without comparing yourself to others. Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	14 Nov 2022	Ice and Extreme Open Water World Record Setting Swimmer Barbara Hernandez Endures Danger, Episode 182	00:38:34
Barbara Hernandez, World Open Water Swimmer of the Year (2020) is known as the Ice Mermaid. She recently broke two world records in some of the world's most dangerous waters. From deadly ice water temperatures to poisonous creatures she has encountered in open waters, she shares how she manages to excel at ice and extreme open water swims. Discussing an event she finished without the use of her one leg after a Man-o-war jellyfish attack. Barbara also shares with us how she sets no limits on herself, trains for these glacier swims, how her body responds to the cold water, and the benefits she experiences. Barbara is from Santiago, Chile, and is on a mission to inspire others to dream big. She’s on a journey to swim in all seven of the world’s seas. She has accomplished many records in the open water swimming world, breaking two in some of the worlds most dangerous waters. In our discussion with today’s champion, we hear from her how she prepares her mind and body for things most of us wouldn’t even dream of attempting! Tune in for today’s episode of Champion’s MOJO! Key Points From This Episode: How Barbara got the nickname Ice Mermaid. How she prepares, mentally and physically, to swim in the cold glacier waters. How they monitor her temperature and cardiac activity. She shares other ice swimmers that have inspired her. The longest time she’s spent [swimming] in cold water. How cold water affects her, and the benefits she experiences. The difference between swimming in cold versus warm water. The role focus plays in her preparation for cold water swimming. How they discern when she’s had enough cold; preventing hypothermia. She tells us about some of the dangerous creatures she’s come across while swimming. She shares her personal why behind her goals. Obstacles she’s overcome and how she navigates these challenges. Her advice to someone who wants to dream big. How she deals with fear. What’s next for Barbara. She tells us about the Winter Swimming World Championships. More about her dream and where it started. Barbara’s rapid-fire answers! Maria and Kelly share impactful takeaways from the interview with Barbara. “For me, these swims, in the cold water, in the long distances, in the most dangerous places is my opportunity to talk about the importance of dreaming big and giving our hearts and actions to those dreams.” — Barbara Hernandez Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	27 Jan 2023	5 Things 5X Olympic Coach Bob Bowman Asks of his Athletes, Micro-Mojo, Episode 191	00:03:05
Arguably one of the greatest swim coaches of all time, Bob Bowman, 5X Olympic Coach, Head Coach at Arizona State University and Michael Phelps' Coach asks 5 things of his athletes. Enjoy this quick mojo from a legend! To hear the full interview listen to the episode HERE Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	13 Jan 2023	Willingness to Change: Stanford Coach Greg Meehan, Micro-Mojo, Episode 190	00:02:20
2020 Olympic and Stanford Head Women's Swim Coach Greg Meehan, 2-minute micro mojo flashback) on how champions change and how he's changed as a coach. Listen to the full episode here. https://www.championsmojo.com/episodepage/gregmeehan86 Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	27 Dec 2022	Keep Hard Things Fun: Dr. Lynette Charity, Micro-Mojo, Episode 188	00:02:09
When things are serious, lighten the mood with fun says Dr. Lynette Charity, a retired Anesthesiologist and now a stand-up comedian and speaker. You'll love this micro-mojo flashback from the full episode here: https://www.championsmojo.com/episodepage/lynettecharity90 MORE ABOUT DR. LYNETTE CHARITY Lynette Charity, MD, is a medical expert and Board-Certified in Anesthesiology with over 40 years of experience. She’s also a keynote speaker, humorist and author. As a young girl growing up in the segregated South, Lynette dealt with discrimination on her path to becoming a medical doctor. She persevered and now wants to “wake people up” to go after their dreams through sharing her story of overcoming obstacles of racial bias, gender bias and age bias. She often uses humor to deliver her message Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	13 Dec 2022	Dealing with Pain In a Race: World Champion Siobhan Haughey, Micro-Mojo, Episode 186	00:01:33
Two powerful tips in two minutes of this micro-mojo on how to deal with pain in a race from World Champion, World Record Holder (200 scm Freestyle) and Olympian for Hong Kong, Siobhan Haughey. Siobhan is a citizen of Hong Kong and has represented Hong Kong in the Olympic Games. She is a double Olympic Silver Medalist in the 2020 Olympic Games, was the world champion in 2021 and set the world record in the women's 200 freestyle (scm). She swam in the NCAA while attending the University of Michigan, where she was a 14-time All-American and 15-time Big 10 Champion. She still holds University of Michigan school records in the 200 free and IM. This episode is a flashback from her full interview which can be found here: https://www.buzzsprout.com/1273526/7253071 Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	06 Dec 2022	Relieve Your Anxiety: Micro-Mojo from Author of Inner Fitness, Nordine Zouareg, Episode 185	00:02:40
3 minutes to relieve your anxiety from wellness and high performance coach Nordine Zouareg, author of the book Inner Fitness. This clip is a flashback from the full episode which you can find here: https://www.championsmojo.com/episodepage/nordinezouareg127?rq=nordine Nordine Zouareg is a French-American fitness personality, high-performance coach and author who has won Mr. France, Mr. Europe, Mr. World and Mr. Universe. He was a sickly infant, with a birth weight of two pounds. Poor health played a huge role in his childhood, resulting in a lot of spinoff problems, such as bullying. During his teens, he focused on becoming a gymnast, eventually finding bodybuilding and earning his first national title in 1985. He went on to win Mr. Universe twice - in 1986 and 1988. Today he is an author and promotes his “mind over body” philosophy. Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	20 Dec 2022	Turn Road Blocks Into Confidence: Olympic Icon Amanda Beard, Micro-Mojo, Episode 187	00:01:25
In just two minutes you'll hear some advice for when road blocks come up, from Olympic Icon Amanda Beard, and how to turn those into confidence. This is a micro-mojo flashback from Amanda's full interview, Episode #139 which can be found here: https://www.championsmojo.com/episodepage/amandabeard139 Amanda Beard is a decorated American swimmer who qualified for four consecutive Olympics from 1996 to 2008, earning a total of seven Olympic medals. She set a world record in the 200-meter breaststroke in 2004 at US Olympic Trials, then became the Olympic Champion in that event in Athens a few months later. Besides being an NCAA Champion for the Arizona Wildcats and a 2X Pan Pac Champion, she was named a co-captain of the U.S. women’s Olympic swim team in Beijing in 2008. She’s been a model gracing the pages of some of the world’s biggest magazines and has been a TV sports correspondent. As a young woman, Amanda battled bulimia, body dysmorphia, depression and drug use throughout her swimming career, as described in her 2012 memoir In the Water They Can’t See You Cry. Since retiring from competition, Amanda has been busy teaching children to learn to swim through Beard Swim Co., a swim school in Gig Harbor, Washington, which she founded in 2017. Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.
	30 Dec 2022	22 Takeaways from 2022 To Ring In Your New Year, Episode 189	00:31:06
Kelly and Maria give you 22 Takeaways from 2022 To Ring In Your New Year. They share the best nuggets from experiences and interviews with champions throughout the year. Email us at HELLO@ChampionsMojo.com. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

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