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18 minutes | Jul 27, 2021
Shut Down Stress: Why and How, Episode #124, 07-27-21
Did you know that stress can have a profound negative effect on your physical health? Certified health coaches Kelly Palace and Maria Parker break down several ways stress in your life may be impacting your mental AND physical health -- and then offer tips to combat stress for a healthier outlook.Sign up for your free consultation on health, leadership and life coaching with Kelly or Maria at ChampionsMojo.com/cm-coaching.Catch up on EVERY episode at ChampionsMojo.com.Ways that Stress is DamagingIncreased cortisol production. RESULTING IN weight gain (especially in the belly), inability to lose weight or gain muscle, and premature aging.Decreased nutrient absorption. RESULTING IN: feeling sluggish Due to decreased digestive enzyme production; decreased bile flow from the gallbladder, as well as decreased oxygenation and gastrointestinal blood flow.Decreased gut flora populations. RESULTING IN: feeling sluggish immune problems, skin disorders, nutrient deficiencies, and digestive distress. Increase in sodium and fluid retention. RESULTING IN: high blood pressure (hypertension).Decrease in thermic efficiency. RESULTING IN: decreased ability to burn calories.Decrease in thyroid hormone. RESULTING IN: decreasing the body's metabolic activity.Increase in blood cholesterol. RESULTING IN: raising LDL cholesterol levels.Increase in blood platelet aggregation. RESULTING IN: A major risk factor in heart disease.Decrease in sex hormones. RESULTING IN: lower sex drive, energy, and decrease muscle mass.Increase in inflammation. RESULTING IN: The basis of many ailments including brain and heart disease.Decrease in gastric emptying time. RESULTING IN: constipation and can be a risk factor in diseases of the colon. Increase in gastric emptying time. RESULTING IN: diarrhea, and food particles prematurely entering the small intestines -- a probable factor in food sensitivities, and various disease conditions.Increased food sensitivities. RESULTING IN: decreased immunity and leaky gut.Decrease in growth hormone. RESULTING IN: slower healing and rebuilding tissues and burning fat and building muscle.Increase in insulin resistance. RESULTING IN: unresponsive to insulin -- a factor in diabetes, weight gain, heart disease and aging.Increase in erratic function of LES (Lower esophageal sphincter). RESULTING IN: gastric reflux (heartburn).Increase in oxidative stress. RESULTING IN: Prematurely aging the body; a precursor to many diseases.Increased risk of osteoporosis. RESULTING IN: Bone density loss.10 Tips to Manage StressControl negative thoughts when uncertainty creeps in--stay in the present moment.Turn off the news -- take a news fast!Meditate or pray.ExerciseGet into nature.Make sure you are getting good quality sleep.Find a community that uplifts you.Breathe deeply. Try the 4-4-8 cycle of 4 seconds in through the nose, hold for 4 seconds and breathe out through the mouth for 8 seconds slowly.Listen to uplifting music.Eat foods that are good for you. Consider cutting caffeine - it increases anxiety. TakeawaysMariaFocusing on healthy, organic, fresh foods is so important for overall health.Listening to uplifting music reduces stress.KellySpending time interacting with a supportive community of family, friends and other like-minded people can be a stress reliever.Spending time out in nature, even just for a short time, can be a mood booster.Quote of the Week“To experience peace does not mean that your life is alway
27 minutes | Jul 13, 2021
Adam Mendler: Foundations of Leadership Success, Episode #123, 07-12-21
When you take care of your body through nutrition, exercise and sleep, accomplishing the rest of your goals is much easier. Entrepreneurship and leadership expert Adam Mendler joins the show to talk about these foundational components of success -- along with the ability to dream big. 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 ADAM MENDLERAdam Mendler is an expert in leadership and entrepreneurship He is the CEO of the Veloz Group and has built multiple successful businesses. Adam hosts the Thirty Minute Mentors podcast where he interviews leaders in every area and industry. In addition to his podcast, he has written over 70 articles for major media outlets including Forbes and Huffington Post. He is a keynote speaker for businesses, universities and non-profit organizations and teaches a graduate-level class at UCLA on teamwork and leadership. Episode Topics and MentionsVeloz GroupThirty Minute Mentors podcastUCLABaseballLos Angeles AngelsEntrepreneurshipBeverly Hills ChairsErgonomicsExerciseSleepSatchel PaigeTakeawaysMariaTaking care of your body -- nutrition, working out, and sleep -- makes the rest of your success so much easier.KellyGo after your dreams -- if you don’t get the original dream, you will make another one come true.Quote of the Week“Failure is, in many ways, the gateway to success.” -- Adam MendlerSubscribe to the Champion's Mojo podcast on Apple Podcasts, Spotify and Google Play.Have something you want to share with us? Email it to firstname.lastname@example.org.
44 minutes | Jun 29, 2021
Natalie Hinds: Comeback Queen and New Olympian, Episode #122, 06-28-21
Olympic swimmer Natalie Hinds thought that she was finished with swimming in 2016 when she placed 40th at Olympic Trials. After some time away from competitive swimming she decided to compete again -- this time with new self talk, new boundaries and a new perspective on her abilities. Tune in to this exclusive interview as Natalie shares her Olympic-preparation routine and how what she does outside of the pool helps her performance. Sign up for your free consultation on health, leadership and life coaching with Kelly or Maria at ChampionsMojo.com/cm-coaching.Catch up on EVERY episode at ChampionsMojo.com.MORE ABOUT NATALIE HINDSOriginally from Midland, Texas, Natalie Hinds is swimming on Team USA in the 2021 Tokyo Olympics in the 4 X 100 free relay. In 2016, Natalie thought she had retired after finishing 40th in the 2016 Olympic Trials. After almost two years away from pool, which included getting a job at Turner Broadcasting in Atlanta, Hinds found herself wanting to compete once again and in 2018 joined the University of Georgia professional group under Jack Bauerle. Natalie swam collegiately at the University of Florida where she earned NCAA All-American Honors over 15 times and broke school records as a sprinter. Natalie also swam professionally in 2019 and 2020 for the ISL champion team Cali Condors and is represented by the CG Sports Network. In her down time, Natalie weaves and sells her art at loominarydesign.com.Episode Topics and MentionsTurner BroadcastingUniversity of GeorgiaJack BauerleMidland, TexasUniversity of FloridaNCAAISL, International Swimming LeagueCali Condors, ISL teamSan AntonioTeam USAPower of routineMission ViejoChristen ShefchunasDeep breathingMeditationCalm appHeadspace appTeam BLACMaritza Correia McClendonSimone Manuel Reece Whitley George FloydWeavingNatalie Hinds’ weaving website, loominaryKeith Bell - sports psychologistTakeawaysMaria1 - Talking to someone can help you articulate your thoughts and take away power from whatever is causing you anxiety or fear. 2 - Having something else that is unrelated to your goal can give you a way to have a release. Kelly1 - Visualizing having a Plan A and Plan B deflates the pressure and can help you neutralize high-pressure situations. 2 - Outlining your boundaries and focusing on yourself when you have a big goal in front of you is not selfish. Quote of the Week“What am I willing to put my energy into?” -- Natalie HindsSubscribe to the Champion's Mojo podcast on Apple Podcasts, Spotify and Google Play.Have something you want to share with us? Email it to email@example.com.
44 minutes | Jun 22, 2021
Buda Šobat: Freediving World Record Holder's Wisdom, Episode #121, 06-22-21
How do you push past discomfort to meet your goals? Guinness Book World Record Holder Budimir “Buda” Šobat joins the show to talk about his record time of free diving for 24 minutes and 33 seconds -- and how his daughter and her medical issues inspire him.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 BUDIMIR BUDA ŠOBATBudimir Buda Šobat is a Guinness Book World Record Holder from Croatia. Buda is a free diver and bronze medal world championship freediving in liyawno, Italy. Buda broke his own record this year in March, with a new free diving time of 24 minutes and 33 seconds in the water. Buda has trained his body to pump oxygen more slowly and he's also trained for the involuntary muscle spasms which kick in around the 18-minute mark. He is inspired in his endeavors by his 20-year-old daughter Saša, who has cerebral palsy, autism and epilepsy.Episode Topics and MentionsFree divingSisak, Croatialiyawno, ItalyCerebral palsyAutismEpilepsyRoom of Miracles in Sisak, CroatiaBodybuilding“The Big Blue” movie, story by Luc BessonCanadaStatic apneaPure oxygenBelgrade, SerbiaMateusz MalinaMirela KardasevicTakeawaysMariaSometimes, you can be too tough and bull-headed, and it can cross to stupidity. It is okay to take a break, slow down or stop if your inner voice tells you that it is time to stop.KellyWater is rejuvenating, cleansing and magical, no matter what aptitude or ability you have. Quote of the Week"The only way of finding the limits of the possible is by going beyond them into the impossible." -- Arthur C. ClarkeSubscribe to the Champion's Mojo podcast on Apple Podcasts, Spotify and Google Play.Have something you want to share with us? Email it to firstname.lastname@example.org.
48 minutes | Jun 15, 2021
Aaron Peirsol: Mysticism, Mermaids and Memories, Episode #120, 06-15-2021
The pool is just one part of Olympic legend Aaron Peirsol’s lifelong, spiritual connection to the water. He joins the show to talk about his family history of swimming, sailing and connecting to the water around them -- as well as the ways he continues to engage with his sport, and his responsibility to it, more than a decade after officially retiring from it. 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 AARON PEIRSOLAaron Peirsol is a three-time Olympian and seven-time Olympic medalist -- and five of those medals are gold. Aaron has been retired from swimming for a decade, but he is still the current world record holder in the long course 200-meter backstroke. He is involved with several great causes, including being an ambassador for the Global Water Foundation and the Surfrider Foundation. He is also a spokesman for Oceana, which is the largest international ocean conservation and advocacy organization in the world. Episode Topics and MentionsBackstrokeWaikikiHonoluluPacific OceanImportance of preparationWeka Wachee mermaidsSynchronized swimmingSurfingMichael AndrewWarren KealohaTakeawaysMariaRemind yourself that there is a lot you are not in control of -- so do not waste your energy on it. Focus instead on the things you can control, like preparation. KellyWhen you are in a pressure situation, ask yourself: Why am I here? Your “why” should be something deep and spiritual. Quote of the Week“I have always had a very natural connection to the water, and that connection stems from the ocean itself.” -- Aaron PeirsolSubscribe to the Champion's Mojo podcast on Apple Podcasts, Spotify and Google Play.Have something you want to share with us? Email it to email@example.com.
68 minutes | Jun 8, 2021
Virginia Walden Ford: Amplify Your Voice, Make a Difference, Episode #119, 06-07-21
Are you living up to your responsibility to make a difference? Once terrified of public speaking, Virginia Walden Ford is now a leading advocate for expanding educational opportunities for American students and the subject of the feature film “Miss Virginia,” available on Netflix. She joins the show to talk about accepting, and eventually embracing, the call on her life to change educational outcomes for her own son -- and for other children. 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 VIRGINIA WALDEN FORDVirginia Walden Ford is one of America’s leading advocates for parent empowerment. As a student, a mother, an advocate, and a grandmother, Virginia has spent her lifetime fighting to create new educational opportunities for children and families.Virginia Walden Ford is best known for the feature film Miss Virginia, of which she is the subject. The starring role was played by Emmy-award winner Uzo Aduba, and other stars include Matthew Modine, Vanessa WIlliams and Amirah Vann. While she was raising her three children in Washington, D.C., Virginia was shocked that so many children were forced to attend failing, crumbling schools simply because they lived in the “wrong” ZIP codes. In fact, she worried that her own son, William, was falling through the cracks of a system that wasn’t focused on the best interests of children.In 1998, she took action, forming a grassroots organization, D.C. Parents for School Choice. In 2003, with the support of national education organizations and lawmakers, Virginia and her courageous group of parent advocates succeeded in enacting the nation’s first-ever Opportunity Scholarship Program for low-income children, a program that set into motion a complete overhaul of Washington, D.C.’s education system.This program provides scholarships for low-income children to attend private schools. Thousands of students have received Opportunity Scholarships, and the program boasts a 91% high school graduation rate.Virginia shared her advice and experiences in her book, Voices, Choices, and Second Chances. Her second book, School Choice: A Legacy to Keep, was published in 2019.Episode Topics and MentionsMiss Virginia, feature filmUzo AdubaMatthew ModineFear of public speakingParent empowermentSchool choiceD.C. Parents for School ChoiceD.C. Opportunity Scholarship ProgramWashington, D.C.Fairfax CountyHarriet TubmanLittle Rock 9DesegregationLittle Rock Central High SchoolNational Museum of African American History and CultureThe Moving Picture InstituteTakeawaysMariaRemember that you have a responsibility to make a difference. When you see a need, you need to do something about it.KellyFind your voice through your stories -- everyone has stories that matter to others. Find them and share them to make an impact.Quote of the Week“You have a responsibility to make a difference.” -- Virginia Walden FordHave something you want to share with us? Email it to firstname.lastname@example.org.
43 minutes | Jun 1, 2021
Michael Andrew: Unconventionality and Unshakeable Faith Paying Dividends, Episode #118, 06-01-21
Are you living up to your true potential? 2021 Olympic hopeful Michael Andrew returns to the podcast to talk about his recent success and embracing his talent and hard work so he never “wastes grace” in his life. He also talks with Kelly and Maria about his mindset change when it comes to competitively swimming the 200 IM -- and how he remains grounded in his faith and family as his clout in the swimming world continues to grow. Sign up for your free consultation on health, leadership and life coaching with Kelly or Maria at ChampionsMojo.com/cm-coaching.Catch up on EVERY episode at ChampionsMojo.com.MORE ABOUT MICHAEL ANDREWMichael Andrew is a professional swimmer and is an owner of the Michael Andrew Swimming Academy and the New York Breakers team, where he also swims (in the International Swimming League). He first gained notoriety for breaking numerous National Age Group Records in his teens, currently holding more than 100 National Age Group records and has since become a multiple time US National Champion and World Champion for team USA. Coached by his father Peter Andrew, Michael credits much of his success to his training style, USRPT, aka Ultra Short Race Pace Training. And his mother Tina, a former professional athlete herself, is the General Manager of the New York Breakers. Episode Topics and MentionsProfessional swimmingISL, International Swimming LeagueNY BreakersMichael Andrew Swim Academy200 IMIndianapolisAtlantaLong course swimmingSan AntonioOahuMission ViejoTYRCorkcicleSurfingCaroline Marks WSL, World Surfing LeagueUSRPT, Ultra Short Race Pace TrainingLou SharpeDavid SaloRowdy GainesListen to Michael’s previous interview on Champion’s MojoTakeawaysMaria Having a strong faith can keep you centered.KellyWith the right mindset, you can become good at those tasks you don’t automatically love. Quote of the Week“I continue to see everything I have as complete grace, I don’t want to waste that opportunity.” -- Michael AndrewSubscribe to the Champion's Mojo podcast on Apple Podcasts, Spotify and Google Play.Have something you want to share with us? Email it to email@example.com.
47 minutes | May 25, 2021
Brian Bergford: Facing Your Worst Fears, Episode #117, 05-25-2021
How does a person face, and overcome, their worst fears? How can you face your own stories about yourself -- and change them for the better?Peak performance coach Brian Bergford faced a lifelong fear of having his head submerged in water at the age of 30, when he decided to confront it. Today he is a record-setting Masters swimmer and he joins the show to share his journey with Kelly and Maria -- along with tips for listeners on confronting fears. 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 BRIAN BERGFORDBrian Bergford is a peak performance coach and a champion Masters swimmer. Despite having a debilitating fear of having his face submerged in water since early childhood, Brian eventually tackled his fear head-on by taking up swimming at the age of 30. He took swimming lessons, joined a Masters swimming program. A little less than 5 years later, he had qualified in 4 events and was competing at the US Masters Swimming National Championships. He has since medaled in 13 USMS National Championship races, is a four-time state champion and holds 4 USMS top 10 times.Brian is also Certified Dog Trainer (IACP-CDT) and is a dog behavioral specialist. He is a former vice president and member of the board of directors for the International Association of Canine Professionals, and is the owner of Altitude Dog Training and Uptown Dog in Longmont, Colorado. His expertise of the interplay between dog behavior and human psychology gave rise to his first book, Transformational Dog Training: Bring Out the Best in Your Dog by Bringing Out the Best in Yourself.Episode Topics and MentionsDogsDog trainingDog behaviorInternational Association of Dog Trainers - look upAltitude Dog Training - look upTransformational Dog Training - book look up by BrianWater phobiaMasters swimmingMichael PhelpsRock climbingFear versus phobiaSystematic desensitizationBergfordPerformance.comTakeawaysMariaYou will experience the range of “emotional guests” -- but don’t let the negative ones get comfortable. At the same time, welcome the good ones and don’t question them. KellyDon’t tolerate your own B.S. Own your fears and phobias. Quote of the Week“Sometimes when we think we’re worn down and we’re really tired and we need a break, what we really need is to be inspired.” -- Brian BergfordSubscribe to the Champion's Mojo podcast on Apple Podcasts, Spotify and Google Play.Have something you want to share with us? Email it to firstname.lastname@example.org.
33 minutes | May 18, 2021
What Kind of Leader Are You? Episode #116, 05-17-21
We are all leaders, whether we know it or not. What kind of leader are you? Are you an eager leader? A target maker? A confidence carrier? Or all of them? In this episode Kelly and Maria explore 10 personas that great leaders emulate. This is a deeper dive on this topic from Kelly’s book Take Your Mark, LEAD! 10 Ways to Lead Yourself and Others like a Champion and she and Maria discuss the traits of each one in this episode. Learn ways to be a more effective leader for yourself and others.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.com10 Leader PersonasSourced from Kelly Palace’s best-selling book Take Your Mark, LEAD! 10 Ways to Lead Yourself and Others like a ChampionEager LeaderTarget MakerVibrant VisionaryDiscipline DeveloperPassionate PersisterHabit HackerPeak PerformerConfidence CarrierReflective ThinkerSuccess CelebratorEpisode Topics and MentionsTake Your Mark, LEAD! 10 Ways to Lead Yourself and Others like a Champion by Kelly PalacePersonas PfizerGeneral George S. PattonPerfection paralysisVision boardsBenefits of taking cold showersCOVID-19 vaccinationThe V Foundation for CancerJim ValvanoDan PlesacNew York YankeesBillie Jean KingPlayboy MagazineLewis PughDave MarshMatt BiondiBreast cancer survivorsTakeawaysMariaReflective thinking is a vital part of effective leadership because it helps you learn from the past, and gain confidence due to what you have already accomplished. KellyTapping into the persona of a Passionate Persister is important, taking into account what really should be persisted on and what should be released. Quote of the Week“How do you go from where you are to where you wanna be? I think you have to have an enthusiasm for life. You have to have a dream, a goal. And you have to be willing to work for it.” -- Jim ValvanoSubscribe to the Champion's Mojo podcast on Apple Podcasts, Spotify and Google Play.Have something you want to share with us? Email it to email@example.com.
34 minutes | May 11, 2021
Madeline Banic: Swimming and Mental Health Champion, Episode #115, 05-11-21
Maddy Banic is not only a swim champion, but a champion of mental health. How does a person come back from the brink of suicide to become a record-setting athlete and Olympic hopeful? Professional swimmer Madeline Banic joins the show to talk with Kelly and Maria about the darkest time of her life -- and the tools she used, and continues to implement, to recover, and how she also shares those tools with others through mental health advocacy.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 MADELINE BANICMadeline “Maddy” Banic is a 9-time SEC conference champion and NCAA champion who graduated from the University of Tennessee. Specializing in sprint fly and free, she swims professionally. Her first year as a professional swimmer with the International Swimming League, Maddy was a member of the L.A. Current and then switched to the Energy Standard Team where she had a breakout 2020 season. Maddy had tough times during her time in college. After years of fighting anxiety and depression, she came to a very low point and contemplated suicide. She left school to receive treatment and came back with a zest for life and swimming. She went on to be voted captain of her team and win the NCAA in the 200 medley relay her senior year. Maddy is now an advocate for mental health awareness, hoping to help others avoid the despair she endured.Episode Topics and MentionsCG Sports NetworkUniversity of TennesseeNCAAISL, International Swimming LeagueL.A. CurrentEnergy Standard Team EliteAnxietySuicideMental health awarenessTherapyWeaknessToxic traitsCognitive distortionsFeeling Good: The New Mood Therapy, by David D. BurnsFeeling Great: The Revolutionary New Treatment for Depression and Anxiety, by David D. BurnsCBT, Cognitive Behavioral TherapyDBT, Dialectical Behavioral TherapyKnoxville, Tennessee5, 4, 3, 2, 1 “in the moment” exerciseDepression and Anxiety ToolkitThe Hidden Opponent organizationSarah SordjstromAllan Jones Aquatic Center in Knoxville, TNTakeawaysMariaDecide to use life’s challenges as things you can use to grow as a person.KellyUse the 5,4,3,2,1 “in the moment” exercise to ground yourself and be really present in the moment to keep anxiety and feelings of being overwhelmed at bay.Quote of the Week“Put yourself first. Whatever you have to do. Talk to someone, go seek help. It’s okay to put your life on hold to put yourself first. There is only one of you and you only get this one life.”. -- Madeline BanicSubscribe to the Champion's Mojo podcast on Apple Podcasts, Spotify and Google Play.Have something you want to share with us? Email it to firstname.lastname@example.org.
21 minutes | May 4, 2021
Kelly's Amazon Best Seller, What?!!!, Episode #114, 05-04-21
Find out about Kelly's new best selling book on this show. Leading yourself and others successfully takes authenticity, grit, and intent coupled with action. Champion’s Mojo host Kelly Palace shares 10 actionable tips in her book Take Your Mark, LEAD! 10 Ways to Lead Yourself and Others Like a Champion, which is now available in print, ebook and on audiobook. In this episode, she and co-host Maria Parker talk about the motivation behind the book, the champion interviews inside it and the mark Kelly knows the book will leave on readers. Buy your copy of Take Your Mark, LEAD! 10 Ways to Lead Yourself and Others Like a Champion on Amazon now.Catch up on EVERY episode at ChampionsMojo.com.MORE ON TAKE YOUR MARK, LEAD!Take Your Mark, LEAD! 10 Ways to Lead Yourself and Others Like a Champion is a work three decades in the making from author Kelly Palace who shares the best ways to lead others, and yourself, with authenticity. With a compelling foreword written by Bob Bowman, who coaches Michael Phelps, and endorsements from top champions, Take Your Mark, LEAD! is a self-help, go-to guide for people who urgently want to take charge of their lives. The book is full of leadership examples from Olympians, Olympic coaches, professional athletes, Kelly’s executive coaching clients and her days as a Senior Manager at Pfizer Pharmaceuticals. There are lessons from Kelly’s time as an NCAA D1 Head Coach and swimmer, her experience with 9/11 in NYC, and being a Playboy magazine model. The book covers what makes the athlete that may not be the physically strongest still take the gold -- and in life, what makes the unlikely person rise to the top of their profession or lead others to victory? Whether looking to lead in the boardroom, in athletics, or even at home -- this book has something actionable for every reader. Episode Topics and MentionsLeadershipNCAA Division I CoachPfizerMick MosebrookEczemaTopical steroidsTopical Steroid Withdrawal SyndromeAlzheimer’s diseaseBreast cancerDan PlesacAmy LudwigMel StewartAuthenticityLeah SmithCody MillerBob BowmanJack BauerleTeri McKeeverDave MarshQuote of the Week“Each of these lessons is delivered in a way that anyone can benefit from and use in daily life. The action steps following each chapter will be powerful opportunities to build your personal leadership toolbox.” -- Bob Bowman on Kelly Palace’s book Take Your Mark, LEAD! 10 Ways to Lead Yourself and Others Like a Champion
26 minutes | Apr 27, 2021
Jordan Willimovsky: Two-Sport Olympian, Episode #113, 4-27-21
Hard work can often make up for a deficit of time, or even raw talent. Two-swim-sport Olympian Jordan Willimovsky joins the show to talk with Kelly and Maria about how his work ethic keeps him at the height of his career, as he prepares for his second Olympic showing in open water and pool swimming in the summer of 2021. Sign up for your free consultation on health, leadership and life coaching with Kelly or Maria at ChampionsMojo.com/cm-coaching.Catch up on EVERY episode at ChampionsMojo.com.MORE ABOUT JORDAN WILLIMOVSKYJordan Wilimovsky is a world-renowned distance swimmer for both open water and the 1500 meters freestyle, in the pool. In 2016, Jordan became the first American to qualify for the Olympic Games in two separate swimming sports -- the 10K open water and the 1500 meter pool swim. Representing the U.S., Jordan had an outstanding performance at the 2016 Olympic Games finishing just outside of the medals, in 4th place. Jordan has already qualified for the current 2021 US Olympic Team in the 10K open water event. And when the U.S. holds its Olympic trials this June, Jordan will again try to make history by making the Olympic team as a two-swim-sport athlete. Jordan is a member of the CG Sports Network.Episode Topics and MentionsCG Sports NetworkOpen water swimming2016 OlympicsRoller derbyTour de FranceDraftingJarrod PoortHannah MooreAshley TwichellPro surfingNorthwestern UniversityDepression and Anxiety ToolkitTakeawaysMariaConfidence comes from preparation and experience. KellyRemember that you will likely not be great at something the first time -- you might even fail. But just keep at it, anyway.Quote of the Week“If you want to succeed, you have to work incredibly hard for that and plan out your course of action for whatever you are facing.” -- Jordan WilimovskySubscribe to the Champion's Mojo podcast on Apple Podcasts, Spotify and Google Play.Have something you want to share with us? Email it to email@example.com.
23 minutes | Apr 20, 2021
Power Up Your People Skills, Episode #112, 4-20-21
Almost everything we want comes through other people and the best leaders know this principle: You can’t be a leader without others. Influencing others begins by connecting, and in order to do that, you must take an interest in them. Today’s episode explores Dale Carnegie’s timeless values and principles from his book How to Win Friends and Influence People, with some updated ideas and tips relevant to 2021. 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.Tips to Win FriendsDon’t criticize, condemn or complain.Give honest, sincere appreciation.Become genuinely interested in other people.Smile.Remember that a person’s name is to that person the sweetest and most important sound in any language.Be a good listener. Encourage others to talk about themselves.Talk in terms of other people’s interests.Make the other person feel important — and do it sincerely.Tips to Influence PeopleThe only way to get the best of an argument is to avoid it.Show respect for the other person’s opinion. Never say, “you’re wrong.”If you are wrong, admit it quickly and emphatically.Begin in a friendly way.Let the other person do a great deal of the talking.Try honestly to see things from the other person’s point of view.Be sympathetic with the other person’s ideas and desires.Episode Topics and MentionsPfizerDale CarnegieHow to Win Friends & Influence PeopleUniversity of South CarolinaDepression and Anxiety ToolkitQuote of the Week"Talk to someone about themselves and they’ll listen for hours." -- Dale CarnegieSubscribe to the Champion's Mojo podcast on Apple Podcasts, Spotify and Google Play.Have something you want to share with us? Email it to firstname.lastname@example.org.
52 minutes | Apr 13, 2021
Matt Biondi: Fighting to Right Wrongs, Episode #111, 4-13-21
Matt Biondi is one of America’s most decorated Olympic swimmers -- but he left the sport 30 years ago due to unhappiness with the status quo. He felt forced to give up his dreams to become a professional swimmer and earned a Masters Degree in Education, teaching math for nearly two decades. Today, he has returned to the sport as the founder of the International Swimmers Alliance, where he fights for other swimmers to have the opportunity to go professional and be compensated fairly for what they bring to an increasingly-popular American sport. He joins Kelly and Maria to talk about his motivation, tenacity and desire to right past wrongs for others.Sign up for your free consultation on health, leadership and life coaching with Kelly or Maria at ChampionsMojo.com/cm-coaching.Catch up on EVERY episode at ChampionsMojo.com.MORE ABOUT MATT BIONDIMatt Biondi is an 11-time Olympic medalist and a 14-time world record. Biondi competed in the Summer Olympic Games in 1984, 1988 and 1992, winning eight gold, two silver and one bronze medal. During his career, he set three individual world records in the 50-meter freestyle and four in the 100-meter freestyle. At the 1988 Olympic Games in Seoul, Biondi won five gold medals, setting world records in the 50-meter freestyle and three relay events.Biondi is a member of the international Swimming Hall of Fame and the United States Olympic Hall of Fame and is one of the greatest American swimmers of all time. Currently, he is working with the International Swimmers Alliance. He’s always been a proponent of swimmers earning money and having a seat at the decision-making table for competitive swimming. Episode Topics and Mentions1988 Olympic Games in Seoul, KoreaInternational Swimming Hall of FameUnited States Olympic Hall of FameInternational Swimmers AllianceISL, International Swimming LeagueUSA SwimmingUS Masters SwimmingFINAIOC, International Olympic CommitteeUniversity of Southern CaliforniaStanford UniversityAnthony NestyUniversity of Florida SwimmingConejo Valley Multisport MastersNancy Kirkpatrick-RenoCVMM Matt Biondi Masters SCY ClassicIntroversionDaniel Goleman - AuthorEmotional intelligenceChuck WilgusDara TorresPerthSteffi GrafJanet EvansRay LoozeTakeawaysMariaEmotional intelligence, not just physical strength and talent, is a trait of champions. When you know who you are and believe in what you are doing, you will succeed.Take responsibility for your own life -- ask questions, stand up. Do not just follow the rules or routine set in front of you.KellyYou can be a leader as either an extrovert or introvert and lead with your own character strengths.You never know when the thing that may have been your biggest disappointment will come full circle and be your calling, or the thing that will bring you greatness later on. Quote of the Week“We all experience setbacks. It’s such a natural part of achievement.” -- Matt BiondiSubscribe to the Champion's Mojo podcast on Apple Podcasts, Spotify and Google Play.Have something you want to share with us? Email it to email@example.com.
28 minutes | Apr 6, 2021
10 Tips for a Digital Detox, Episode #110, 04-06-21
Consuming too much social media and news can be dangerous, taking its toll on happiness and mental health. There are benefits to taking a break from the constant flow of entertainment, information and interruption that we get from our cell phones and other screens. Kelly and Maria cover three common areas in need of a digital detox and 10 tips for accomplishing it for greater happiness.Sign up for your free consultation on health, leadership and life coaching with Kelly or Maria at ChampionsMojo.com/cm-coaching.Catch up on EVERY episode at ChampionsMojo.com.Episode Topics and MentionsDigital detoxMedia fastThe Social DilemmaLisa CoyneDopamineAndrew HubermanStanford UniversityCircadian rhythmMelatoninDSM (diagnostic and statistical manual of Mental Disorders)Joel MindenChico Center for Cognitive Behavior Therapy in CaliforniaLogan JonesDepression and Anxiety ToolkitSocial media fastFOMO, Fear Of Missing OutChecky appRISE Athlete Mentoring3 Areas in Need of a Digital Detox Social Media: The platforms are designed to be addictive and are associated with anxiety, depression, and even physical ailments. Cell phones have also been proven to be addictive. News: Evidence strongly indicates that consumption of news with a high negativity content is associated with mental health problems and apathy. The Light from Screens: Regulating the good and bad of light exposure from the sun and your computer and/or phone is of paramount importance for sound sleep and overall well being.10 Tips for a Digital DetoxStart a cell phone/digital media fast. Use an app, like Checky, that tells you how much time you are spending on your phone.Set realistic limits.Do real stuff (work/exercise/fun outdoors) before you check your cell phone, news, social media.Turn off notifications, especially audible ones.Put your phone on silent before meals.Keep your phone in your bedroom or turn it off or put it on silent.Don’t check your phone or social a couple of hours before bed.Remember that withdrawal is a real thing and be prepared for it.Tell people you are trying to get over your social media/news addiction.Quote of the Week:"The opportunity to step away from everything and take a break is something that shouldn't be squandered." -- Harper ReedSubscribe to the Champion's Mojo podcast on Apple Podcasts, Spotify and Google Play.Have something you want to share with us? Email it to firstname.lastname@example.org.
50 minutes | Mar 30, 2021
Ashley Twichell: Two-Sport Olympic Hopeful, Episode #109, 03-30-21
Discipline is in the details for two-sport elite athlete Ashley Twichell who has already qualified for the 2021 Tokyo Olympics in open-water swimming and will compete in June 2021 for a spot as a 1500-meter pool swimmer on Team USA. She joins the show to share her tips for discipline in the little things, leadership by example and the importance of sleep. Sign up for your free consultation on health, leadership and life coaching with Kelly or Maria at ChampionsMojo.com/cm-coaching.Catch up on EVERY episode at ChampionsMojo.com.MORE ABOUT ASHLEY TWICHELLAshley Twichell is a two-sport elite athlete in swimming and open water swimming. Ashley has already qualified for the 2021 US Olympic Team in the open water 10-kilometer race and is currently a real contender to make the 1500-meter freestyle event as well, ranking as the current 2nd fastest American woman behind Katie Ledecky, as of March 2021. If Ashley were to make the Olympic Team in the 1500-meter freestyle, she would be the first American to qualify for these two separate swimming sports in the same Olympic Games. Ashley, who is sponsored by TYR, is a two-time world champion in open water. She was a multiple NCAA All-American at Duke University, while posting top academics. While at Duke she rewrote Duke’s record book in the 200 free and up. She is also the 4th-fastest American woman ever in the 1500-meter event behind greats like Katie Ledecky, Kate Ziegler and Janet Evans. Episode Topics and MentionsOpen water swimmingOlympic Swimming2021 Tokyo OlympicsDuke UniversityTYRKatie LedeckyKate Ziegler Janet Evans2011 US Nationals for open water swimming in Fort LauderdaleAlex Meyer -- open water swimmerUniversity of North CarolinaMission ViejoGolden Goggle AwardsHaley AndersonJordan WilimovskyDavid HeronSan Antonio, TexasImportance of sleepShoulder surgeryLong Beach, CaliforniaPortugalRCP Tiburon MileShanghai, ChinaWoebotRISE Athlete Mentoring TakeawaysMaria If you have a big goal, and don’t quite make it, you should feel good about what you accomplished.Verbalize your negative thoughts and identify them. Do not internalize them.Kelly Don’t compare yourself to others. By doing that, you take your eye off your own goal.Having discipline for the little things is just as important as having discipline for the big things.Quote of the Week“Don’t compare yourself to others. Realize that everyone’s path is different.” -- Ashley TwichellSubscribe to the Champion's Mojo podcast on Apple Podcasts, Spotify and Google Play.Have something you want to share with us? Email it to email@example.com.
29 minutes | Mar 23, 2021
Zen Through Organization, Episode #108, 3-23-21
When you are organized with your time and your physical space, your energy is freed up for more cerebral, creative pursuits. Organization can also reduce stress and anxiety, leading to greater harmony at home, at work and beyond. Tune in to hear 10 tips from Kelly and Maria on organizing your life for greater Zen.Sign up for your free consultation on health, leadership and life coaching with Kelly or Maria at ChampionsMojo.com/cm-coaching.Catch up on EVERY episode at ChampionsMojo.com.Episode Topics and MentionsCourtney Shealy HartAnxietyCalendarsOrganized closetsCalend.lyPrioritiesGenevieve Parker Hill Google’s Keep appRISE Athlete MentoringTips to Stay OrganizedIf it takes less than five minutes, AND it’s important to you, then do it right away.Put systems in place to stay organized so you can free your mind for other things.Find a place for everything and always put it there -- so you always know where to find everything.Don’t trust your memory. Use calendars and lists so you can trust in them to keep you organized.Streamline and sync calendars and schedules so everyone involved can see them.Ensure that you have clear spaces, physically and in your time, so you have space to be calm and think creatively. Know your priorities and let that lead your schedules. Start with the thing that is most important - what would disappoint you if it didn’t happen?Helicopter up to make sure your actual life aligns with your priorities. Do this quarterly, at least.Pay someone else to do things that you CAN do, but should spend time doing other things instead. Simplify things in your life. Let things go -- physical items and even items that consume your time. TakeawaysMaria - Use the tools in front of you, technology and otherwise, to support your organization goals. Kelly - Don’t trust your memory. Use the scheduling and organization tools at your disposal to improve your chance for success. Quote of the Week“Getting organized is a sign of self-respect.” -- Gabrielle BernsteinSubscribe to the Champion's Mojo podcast on Apple Podcasts, Spotify and Google Play.Have something you want to share with us? Email it to firstname.lastname@example.org.
60 minutes | Mar 16, 2021
Mel Stewart: Certifiably Authentic, Episode #107, 3-16-21
What does it mean to step into your authenticity, despite the risks? Olympic gold medalist and SwimSwam co-founder Mel Stewart returns to the show to talk with Kelly and Maria about his inspiration for swimming -- as a child and today -- and how the trauma of his early life and competitive drive have fed into his motivation, self-care and successes. Sign up for your free consultation on health, leadership and life coaching with Kelly or Maria at ChampionsMojo.com/cm-coaching.Catch up on EVERY episode at ChampionsMojo.com.MORE ABOUT MEL STEWART“Gold medal” Mel Stewart is a 1992 Olympic gold medalist in the 200-meter butterfly and co-founder of SwimSwam. Mel has also worked as an Olympic analyst for ABC, NBC, ESPN, and TBS. Since 2008, Mel has worked with USA Swimming as an ambassador. In addition to being an Olympic gold medalist, Mel was a World, American and NCAA record holder. He was a pioneer in becoming a professional swimmer back in 1991, when he turned pro after his junior year of college at the University of Tennessee.Episode Topics and MentionsSwimSwamMel Stewart’s first interview on Champion’s MojoWorld War IWorld War IIPatienceDryland training2021 Tokyo OlympicsCompetitive driveTherapyYogaMeditationAlone timeEMDR (type of therapy)Matt BiondiAaron PiersolRowdy GainesHeritage USAJim Bakker Tammy Faye Bakker RISE Athlete Mentoring TakeawaysMaria It’s important to confront the trauma before we can experience calm and peace.With patience, hard work can outlast the competition, even when there is rest built in.Kelly Find time to just get quiet and tune into your thoughts. Tapping your authenticity makes you powerful and people cannot ignore what you are doing.Quote of the Week“The beauty of swimming is that it does teach you patience; the beauty of swimming is that you can have what you want, but you’re going to have to take these teeny, tiny baby steps to get there.” -- Mel StewartSubscribe to the Champion's Mojo podcast on Apple Podcasts, Spotify and Google Play.Have something you want to share with us? Email it to email@example.com.
30 minutes | Mar 9, 2021
Self-Care Isn't Selfish, Episode #106, 3-09-21
Self-care is the buzzword for 2021 but there is a lot of misinformation surrounding it -- including the limiting belief that true self-care is somehow selfish. Kelly and Maria share 8 tips for getting started with your own self-care, inspired by research from Tchiki Davis, Ph.D. and Brad Krause, and commit to one tangible step they will both take to improve their self-care practices. Sign up for your free consultation on health, leadership and life coaching with Kelly or Maria at ChampionsMojo.com/cm-coaching.Catch up on EVERY episode at ChampionsMojo.com.Episode Topics and MentionsSelf-careBinge watchingNetflixSwim tetherCold showerCold plungesExerciseMeditationPrayerNapsOutsmart Your Smartphone: Conscious Tech Habits for Finding Happiness, Balance, by Tchiki Davis, Ph.D.Brad Krause, Connection IRL and self-care specialist Martin RossmanRISE Athlete Mentoring8 Ways to Get Started on Self-Care1. Make sleep part of your self-care routine. Reducing stress is also key. 2. Take care of yourself by taking care of your gut. Start with a probiotic and be conscious of how food impacts you. 3. Exercise daily as part of your self-care routine to boost your mood and reduce stress.4. Eat well for self-care to fuel your mind and body. 5. Say no to others, and say yes to your self-care. 6. Take a self-care trip. 7. Take a self-care break by getting outside. 8. Take care of yourself by getting organized. TakeawaysMaria -- She is going to focus on taking a self-care trip, even if it is just overnight. Kelly -- She is going to schedule her self-care time, including meal planning.Quote of the Week“After you engage in self-care, you should feel better, not worse.” -- Maria ParkerSubscribe to the Champion's Mojo podcast on Apple Podcasts, Spotify and Google Play.Have something you want to share with us? Email it to firstname.lastname@example.org.
69 minutes | Mar 2, 2021
Rebecca Soni: Life's Transitions: Find Comfort in Discomfort, Episode #105, 3-2-21
Going through a life transition? How can you understand yourself as an athlete? A non-athlete? It is about so much more than the physical, tangible metrics. Rebecca Soni, wants to find ease within effort and inspire others to do the same. An Olympic gold medalist, former world-record holder and co-founder of mentorship program RISE Athletes, she joins the show to discuss aspects of athleticism and post athleticism, such as positive psychology, mindset development. Rebecca also gives examples of how she finds joy and confidence by embracing the present.MORE ABOUT REBECCA SONIRebecca Soni has earned 22 medals in major international swimming competitions, making a name for herself in the 2008 Olympics when she won a gold medal in the 200 meter breaststroke, setting a new world record. In 2012, she came back and defended her title-breaking her own world record and becoming the first woman ever to break 2:20 seconds in the event.Rebecca and her friend Caroline Burkle started RISE Athletes in 2015, a mentorship program. After retiring from professional swimming Rebecca was learning more about aspects of performance she hadn’t even consciously known during her professional swimming career like mindfulness, breathing, yoga and body position. She wanted to share this with young athletes. Through RISE, Rebecca and Caroline -- along with a team of elite athletes -- are mentoring and training the next generation of young athletes, working with them 1:1 to discover their power in sport and life. Episode Topics and MentionsRISE Athlete MentoringCaroline BurcklePilatesPositive psychologyMindset developmentBody awarenessEgoConfidenceTrail runningSelf-focusJournalingHeart conditionWay of the Peaceful Warrior by Dan MillmanLilly KingDepression and Anxiety Toolkit for AthletesTakeawaysMariaRemind yourself that transitions are hard, even joyful ones, so give yourself grace.Be in the moment and observe the joy in the things right in front of you.KellyListen to your inner voice and then let go of everything else -- allow yourself to flow.Connecting with other beings can ground you.Quote of the Week“Making space in my life for the simple things has drastically helped me to just connect into myself and feel more grounded.” -- Rebecca SoniSubscribe to the Champion's Mojo podcast on Apple Podcasts, Spotify and Google Play.Have something you want to share with us? Email it to email@example.com.
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