Champions Mojo for Masters Swimmers

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 [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

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 [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

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 [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

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 [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

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

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Kelly Palace on LinkedIn

Torpedo Swimtalk

Torpedo Swimtalk on Apple Podcasts

Torpedo Swimtalk on Spotify

Take Your Mark, LEAD!

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

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 [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

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 [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

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 [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

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

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Champion’s MOJO on YouTube

Champion’s MOJO on Apple Podcasts

Kelly Palace on LinkedIn

Torpedo Swimtalk

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

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 [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