Champions Mojo for Masters Swimmers

We're elated to introduce one of Team USA's Sports Psychologist, Dr Colleen Hacker, a certified mental performance consultant (CMPC), author, and professor. Dr.  Hacker uncovers the keys to achieve excellence in sports and life. This enlightening conversation is rooted in her latest book, Achieving Excellence Mastering Mindset for Peak Performance in Sport and Life.

How often do we consider confidence as a dynamic entity, especially for world champions? Dr Hacker challenges our understanding of this concept, inspiring a fascinating discussion about pain, risk, and the pursuit of athletic greatness. Highlighting the importance of physiology for masters athletes, we discover how understanding our bodies can propel us to new heights in our chosen fields. 

Swimming serves as a perfect canvas to illustrate Dr Hacker's insights into the interplay of mental and physical skills in sports. Race strategies, strength, flexibility - all these elements interweave with mental tools like self-talk, cognitive restructuring, and imagery to create a triumphant athlete. Whether you’re a sports enthusiast, a high-achieving corporate athlete, or someone captivated by the psychology of excellence, this episode promises to engage and enlighten. Join us and discover the immense power of mindset in sports and life with Dr Colleen Hacker.

Email us at [email protected]. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

Picture this: a couple who left their jobs to pursue a life of fitness and travel, are running marathons in every state, and faced life-threatening health challenges. Welcome to the extraordinary life of Tom and Deb Stokes. Join us for a heartwarming and inspiring episode as we delve into their journey of love, athleticism, and resilience. The Stokes share the importance of setting goals, the role their athletic backgrounds played in overcoming health challenges, and how they balanced life, fitness, and a marriage.

Their story took an unexpected turn when Tom required a liver transplant. But this couple approaches everything as a team, turning adversity into opportunities for growth. You will be riveted as they recount how they maintained balance, continued pursuing fitness goals and transformed health challenges into inspiring victories. They firmly believe in the power of organ donation, not only for its life-saving impact but also for the second chance it offers.

Discover key insights from Tom and Deb's extraordinary journey. Their shared passion for fitness, intertwined with their relationship, is a testament to the power of support, perseverance, and love. This episode is more than just an inspiring tale of a couple's journey, it's a powerful reminder of the impact organ donation can have, and an insight into maintaining balance in relationships while pursuing individual goals. Get ready to be inspired, learn, and perhaps even reassess your own life goals.

Email us at [email protected]. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

Ready for some Couples Mojo? Meet the dynamic duo of Dale and Dave LeClair, a married couple who have managed to blend their love for swimming and fitness into their relationship. This wasn't just a casual dip in the pool; we're talking about high-level mastery in the world of swimming. Listen in as they let us in on their journey, starting from shared shifts at a local swimming pool to competing fiercely in Masters Swimming. Their story doesn't stop there; they've braved long-distance triathlons and have plenty of advice to offer couples thinking of engaging in sports together. Dale and Dave's journey is an incredible testament to the power of shared passion in fostering personal growth and enhancing communication. They both swim for Palm Beach Masters. 

Now, let’s dive into the deep end. Dale and Dave LeClair share their secrets on how to effectively train and taper for events. They take us through their individual taper strategies, their meticulous workout routines, and how they balance swimming with strength training and running. They emphasize the significance of shorter race pace intervals and provide insights on how to optimize training for maximum performance. Whether you're a pro or a beginner, Dale and Dave’s experience provides invaluable insights for anyone looking to improve their game. So grab your headphones and get ready for a splash of inspiration.

Email us at [email protected]. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

Get ready to take notes as we sit down with Shirley Loftus, a 71-year-old swimming powerhouse who is smashing records and redefining the limits of age. She's not just keeping up with, but outpacing, her competition by a staggering three minutes in her age group - after recovering from a shoulder surgery. Shirley's secret? An intensive, well-rounded training regimen of six days a week, including working with a sprint coach and a mid-distance coach, and pairing up with a fellow distance swimmer for grueling sessions with little rest. Listen to how she's transformed her performance by incorporating these sprint workouts into her routine.

In the second half, we delve into Shirley's motivations and goal-setting habits that keep her striving for more than just records. She reveals her desire to swim all 18 events in a year, and her enduring hope of excelling in another stroke, a testament to her never-ending pursuit of challenges. Discover which she thinks is the hardest event of them all and why. This is an episode that beautifully captures the spirit of persistence, the power of setting incremental goals, and, above all, the sheer joy of swimming. Tune in and let Shirley's incredible story inspire you to reach for your own athletic summits.

Email us at [email protected]. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

What would it feel like to swim the fastest time in the country in the 200 Fly at age 60-64? Discover the exhilarating journey with Val Van Horn Pate, an exceptional swimmer who just achieved this remarkable feat. She spills the beans about her experience, her mindset, and strategies that led to this triumph. Feel the thrill as she recounts the ups and downs of her ride, offering an honest insight into the ecstasy of reaching the end goal.

This episode takes a deep dive into Val's training schedule under the incredible guidance of her coach, Mark Kutz. She shares her unique perspective on swimming as a spiritual experience, a freeing sensation that provides an escape from everything else. Whether you're interested in swimming, sports psychology, or simply want to understand the drive to push one's boundaries, Val's story will inspire and motivate you! So, come onboard to uncover the secrets behind this swimming sensation's success.

Email us at [email protected]. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

Austin Williamson has found love as a fresh addition to the world of master swimming. Austin's story is anything but typical; at age 37, originally seeking to improve his swimming skills for competing in an Ironman event, he found himself diving headfirst into the world of competitive swimming. It was not just the thrill of the race that captivated him, but also the profound impact on his health, particularly his long-standing back problems. The techniques and strength developed through swimming have provided Austin with relief and a newfound love for the sport.

The conversation with Austin is not only inspiring, but it's also infectious. His passion for swimming, his dedication to mastering the techniques, and his joy at finding a sport that doubles as a remedy for health issues, is profoundly uplifting. What makes Austin's story even more compelling is his testament to the lifelong benefits of swimming, inspired by fellow masters swimmer Willard Lamb who continued to break records well into his 100s. 

Austin swims for the iconic Masters Swim Coach Jim Miller as as member of Virginia Masters Swim Team and the River City workout group.

Listening to Austin, you too might feel the pull of the pool, a reminder that swimming isn't just a sport – it’s a journey of self-discovery, healing and high performance. And the friendships are the best! 

Email us at [email protected]. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

Do sweaty palms and a racing heart ruin your performance on race day? Fear not, this episode of Champion's Mojo is here to turn your nervousness into a superpower. Kelly Palace, host and mental performance coach, shares five invaluable strategies to transform your race day mindset. From embracing your nerves to crushing the comparison monster, Kelly's advice is drawn from her coaching experience and interviews with confidence coaches, sports psychologists, and Olympians. 

You'll be reminded to stay focused on the process, not the outcome, and to remember that every performance is a learning opportunity. 

Kelly also introduces the concept of a 'confidence credit card.' This is a plastic card that was gifted to participants at the 2023 Summer US Masters Swimming Nationals. The card guides you to channel positive emotions and achieve optimal performance. If you would like a confidence credit card, email us at [email protected]

This episode will inspire you to bring out your inner champion. Don't forget to stay in your lane and this episode will guide you towards your best performance yet!

Email us at [email protected]. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

"It's all mental" says Irish Holland, elite masters swimmer. And when your mental performance crashes, sometimes we need a do-over. In this episode we meet Irish  a 43-year-old champion swimmer from the North Carolina Masters. This episode unravels Irish's tale of bouncing back from a disappointing performance at the nationals by turning towards mental fortitude. She opens up about her struggle with negativity, the power of a supportive team, and the significance of her mental state in achieving her goals.

Irish's experiences serve as a testament to the strength of a positive mindset, rigorous training, and the willpower to not end a season on a negative note.  She gave herself a do-over. Would you do the same?

Email us at [email protected]. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

We catch up with Masters Swimmer and Urologist Dr. Jason Szobota ( who swims for the Virginia Masters Swim Team and Coach Mark Kutz ) to get some on deck inspiration regarding how swimming helps our sexual health. You'll also learn some great tips on how to be a good parent of a young athlete, as Jason's son Nathan is one of the USA's top swimmers, but the Szobota parents' approach as swim parents might surprise you. How does a busy physician fit in his training? You'll get some ideas and insights that will be sure to help you find your MOJO. Tune in now....

Email us at [email protected]. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

What if you are having trouble getting your heart rate high enough in practice to mimic a swim meet race and then feeling awful in the meet? This show covers the answer to a  listeners email question that you might have as well. Masters Swim Coach and Host Kelly Palace, dives into the nitty-gritty details of heart rate monitoring and how you can get your heart rate up in practice to improve your tempo, power, heart rate.....and meet performance!

Episode mentions:
To calculate your maximum heart rate calculate 220 minus your age. ie, If you are 50 years old 220-50=170.  So your max heart rate would be 170 beats per minute.

Heart Rate Zones
1 gray- recovery/warm up, enjoyable light 50-59% of max
2 blue-aerobic, 60-69% of max
3 green-high aerobic, 70-79% of max
4 orange/yellow-anaerobic, 80-89% of max
5-red resistance/stress/immediate power, 90-100% of max

Swim Tether www.swimtether.com for resistance training band/belt for in the water power.  There are other brands for static swimming.

Workout mention with swim tether

Start off with 5 x 20 strokes all out, speed, with small powerful kicking and fast arm turn over. Get heart rate after and it should be in the red zone, or go harder. No breathing is optimal. Rest 45 to 60 seconds. You can work up to  10 x 20 strokes, then 10 x 30 strokes. Doing this 2 to start and work up to 3 times per week will get your heart rate up and add power and tempo to your freestyle. 

Email us at [email protected]. Opinions discussed are not medical advice, please seek a medical professional for your own health concerns.

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com