Champions Mojo for Masters Swimmers

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

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

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

Catch up on EVERY episode at ChampionsMojo.com.

10 Ways to Slow Down

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

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

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

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

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

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

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

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

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

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

Takeaways

Kelly

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

Maria

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

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

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 [email protected].

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

Can you be afraid and confident at the same time? Confidence Coach Christen Shefchunas believes that you cannot reach a confident point without first facing your fears. She joins the show to talk to Kelly and Maria about how she coaches female athletes, and other clients, to confident outcomes.
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.

Christen Shefchunas is a professional Confidence Coach who works with athletes who are Olympians, World Champions and NCAA All Americans, as well as high school athletes. As a former Division I head coach, Christen watched too many women miss out on their potential because of their lack of confidence. Realizing that there was a significant lack of resources for these athletes, Christen left her 16-year coaching career and started Coach Christen, a business focused on helping female athletes.She is the creator of Confidence Nuggets, a bracelet line created to remind women of their truth and she is the author of 30 Days to Confident: A 30 Day Confidence Challenge for Female Athletes.

Episode Topics and Mentions

30 Days to Confident by Christen Shefchunas

University of Tennessee

University of Miami

Confidence coaching

Crisis of confidence in female athletes

Hali Flickinger

Natalie Hinds

CBT, Cognitive behavioral therapy

Missy Franklin

Vulnerability

Lilly King

Kara Lynn Joyce

Katie Meili

Confidence nuggets

Takeaways

Maria

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

Kelly

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

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

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 [email protected].

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

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 Damaging

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

10 Tips to Manage Stress

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

Takeaways

Maria

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

Kelly

1. Spending time interacting with a supportive community of family, friends and other like-minded people can be a stress reliever.
2. Spending time out in nature, even just for a short time, can be a mood booster.

“To experience peace does not mean that your life is alway

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

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.

Adam 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 Mentions

Veloz Group

Thirty Minute Mentors podcast

UCLA

Baseball

Los Angeles Angels

Entrepreneurship

Beverly Hills Chairs

Ergonomics

Exercise

Sleep

Satchel Paige

Takeaways

Maria

Taking care of your body -- nutrition, working out, and sleep -- makes the rest of your success so much easier.

Kelly

Go after your dreams -- if you don’t get the original dream, you will make another one come true.

“Failure is, in many ways, the gateway to success.” -- Adam Mendler

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 [email protected].

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

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

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

Catch up on EVERY episode at ChampionsMojo.com.

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

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

Episode Topics and Mentions

Turner Broadcasting

University of Georgia

Jack Bauerle

Midland, Texas

University of Florida

NCAA

ISL, International Swimming League

Cali Condors, ISL team

San Antonio

Team USA

Power of routine

Mission Viejo

Christen Shefchunas

Deep breathing

Meditation

Calm app

Headspace app

Team BLAC

Maritza Correia McClendon

Simone Manuel 

Reece Whitley 

George Floyd

Weaving

Natalie Hinds’ weaving website, loominary

Keith Bell - sports psychologist

Takeaways

Maria

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

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

Kelly

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

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

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

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 [email protected].

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

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.

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

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

Episode Topics and Mentions

Free diving

Sisak, Croatia

liyawno, Italy

Cerebral palsy

Autism

Epilepsy

Room of Miracles in Sisak, Croatia

Bodybuilding

“The Big Blue” movie, story by Luc Besson

Canada

Static apnea

Pure oxygen

Belgrade, Serbia

Mateusz Malina

Mirela Kardasevic

Takeaways

Maria

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

Kelly

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

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

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

Have something you want to share with us? Email it to [email protected].

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

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. 

Catch up on EVERY episode at ChampionsMojo.com.

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

Episode Topics and Mentions

Backstroke

Waikiki

Honolulu

Pacific Ocean

Importance of preparation

Weka Wachee mermaids

Synchronized swimming

Surfing

Michael Andrew

Warren Kealoha

Takeaways

Maria

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

Kelly

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

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

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

Have something you want to share with us? Email it to [email protected].

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

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

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

Episode Topics and Mentions

Miss Virginia, feature film

Uzo Aduba

Matthew Modine

Fear of public speaking

Parent empowerment

School choice

D.C. Parents for School Choice

D.C. Opportunity Scholarship Program

Washington, D.C.

Fairfax County

Harriet Tubman

Little Rock 9

Desegregation

Little Rock Central High School

National Museum of African American History and Culture

The Moving Picture Institute

Email us at [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

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 ANDREW

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

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

Episode Topics and Mentions

Professional swimming

ISL, International Swimming League

NY Breakers

Michael Andrew Swim Academy

200 IM

Indianapolis

Atlanta

Long course swimming

San Antonio

Oahu

Mission Viejo

TYR

Corkcicle

Surfing

Caroline Marks 

WSL, World Surfing League

USRPT, Ultra Short Race Pace Training

Lou Sharpe

David Salo

Rowdy Gaines

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

Takeaways

Maria 

Having a strong faith can keep you centered.

Kelly

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

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

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

Have something you want to share with us? Email it to [email protected].

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

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 BERGFORD

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

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


Episode Topics and Mentions

Dogs

Dog training

Dog behavior

International Association of Dog Trainers - look up

Altitude Dog Training - look up

Transformational Dog Training - book look up by Brian

Water phobia

Masters swimming

Michael Phelps

Rock climbing

Fear versus phobia

Systematic desensitization

BergfordPerformance.com


Takeaways

Maria

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

Kelly

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

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

Subscribe to the Champion's Mojo podcast on Apple Podcasts, Spotify and Google Play.
Have something you want to share with us? Email it to [email protected].

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