Champions Mojo for Masters Swimmers

Injury and illness happen to everyone, particularly athletes who train consistently, year after year. How can you make the most of the time needed to heal -- both physically and emotionally? Life and health coaches Kelly and Maria share tips for coming back from injury and illness that will improve your resiliency, outlook and comeback. 

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

Techniques for Healing

1. Set aside time, on your calendar, for healing (both physical and mental).
2. Take the rest you need to ensure the injury or illness is truly healed.
3. Learn and educate yourself about your illness or injury. 
4. Show yourself self-compassion and listen to yourself and your body.
5. Move in whatever way you can in that moment.
6. Create a “while I’m injured” goal -- work towards something that is possible to do or accomplish while you are recovering.
7. Visualize your peak performance, over and over, and write your future headlines.
8. Sleep well, fuel yourself well, limit negativity on social media and other sources.
9. Remember the process is not linear; healing happens in a zigzag fashion.

Episode Topics and Mentions

Athletic injury

Illness

Alzheimer’s disease

Morning sickness

Pelvic stress fracture

Torn ACL

Physical therapy

Shingles

You Can Heal Yourself, by Dr. Julie Silver

Harvard Medical School

RICE - Rest, Ice, Compression, Elevation

Recumbent bicycles

Listening to your gut and intuition

Self-compassion

Alternative treatments

Rick Walker

Sarasota Sharks

Virginia Masters

Tom Bilyeu’s Impact Theory podcast

Fight or Flight mentality

Depression

Anxiety

Balance board

Neuroscientist David Eagleman 

Yoga

Dr. Martin Rossman

Guided Imagery

TheHealingMind.org

The Personal Accelerator 

Quote of the Week

"When we are recovering from an injury or illness you need to plan into your day, on the calendar, what you are going to do both physically and mentally to get back on track. And go easy on yourself. Listen to your heart." -- Julie Silver, MD, Harvard Health

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

Harnessing the power of the mind through meditation, visualization and positivity sets you up for success and greater enjoyment of life, no matter what the phase or situation. Elite swim coach Sergio Lopez Miro joins the show to talk with Kelly and Maria about his winning mindset that includes powerful mind exercises and chasing authenticity.

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

Sergio Lopez Miro has one of the most diverse and deep resumes in the sport of swimming. As a swimmer himself, he earned a bronze medal in the 1988 Olympic Games in the 200-meter breaststroke. He has continued his swimming career as a coach, having many athletes on the Olympic level and swimmers that earned Olympic gold medals.

Prior to Sergio’s current position as the head men’s and women’s swim coach at Virginia Tech, he either headed up or served in a large capacity in the success of the Singapore National Team, Auburn University, West Virginia University, Northwestern University, and the prestigious bowls school, coaching such greats as Ryan Murphy, Joseph Schooling, Caleb Dressel and Santo Condorelli.

Joseph Schooling 

Ryan Murphy

Caeleb Dressel

Santo Condorelli

Virginia Tech

Singapore National Team

Auburn University

West Virginia University

Northwestern University

Spain

Catalonia 

Meditation

Visualization

Mental health

Authenticity

Michael Phelps

Southeast Asia

Singapore

Indi app

Sergio Lopez Miro’s YouTube channel

Sergio Lopez Miro on Facebook

Sergio Lopez Miro on Instagram

Maria

1.    Remember how powerful your mind and thoughts are. Use techniques such as meditation and visualization.

2.    Cry for five minutes then get over it. Acknowledge painful emotions and then move on to the next thing.

Kelly

1.    Don’t lose sight of you and cling to your authenticity.

2.    In athletics and in life, remember that your 100 percent today might only be a 7 and that’s okay. Consistency is more important than perfection.

“Life’s pretty simple and short. You’re born, you live, you die. Don’t waste time, enjoy life.“  – Sergio Lopez Miro

 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

Confidence comes when practice, courage and trust come together. Olympic Champion swimmer Townley Haas joins the show to talk with Kelly and Maria about his recent record-breaking swim and how he takes the time to relax in order to be stronger.

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

MORE ABOUT TOWNLEY HAAS

Townley Haas is an Olympic gold medalist swimmer and American record holder.  Townley was part of the Rio Olympic gold medal winning 800 freestyle relay team. He is also a seven-time medalist at the past two world championships, racking up four gold, a silver and two bronze medals. 

During his NCAA career at Texas, he was a 10-time NCAA champion. He also won two gold medals in the 2018 Pan Pacific in the 800 free relay and the 200 freestyle. Most recently,  in the exciting International Swimming League Grand Finals, Townley took down Ryan Lochte’s 10 year old American record (one of the oldest American short-course records) going 1:40.49 in the 200 freestyle.  

Episode Topics and Mentions

Rio Olympics

2018 Pan Pacific Games

Ryan Lochte

Virginia

Jon Urbanchek

Relaxation

Down time

Takeaways

Maria 

1. Have the willingness to go all out -- don’t be afraid to fail.
2. After you have a training session or experience, take three minutes to debrief and then move on.

Kelly

1. Trust your training and trust your coach.
2. Balance rest and relaxation with hard work. Unplug and have some down time.

Quote of the Week

"A lot of confidence can come from knowing that all my training is going to help me finish out," -- Townley Haas

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

Since this interview, Coleman is now the assistant swim coach at Duke University. This interview is some great insight into his mindset.  A consistent routine (taking care of the little things every day), goal visualization and support from the right people is what makes professional swimmer Coleman Stewart perform at his highest level. He joins Kelly and Maria to talk about his latest swimming record, how he sets goals and what is next.

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

MORE ABOUT COLEMAN STEWART

Coleman Stewart is a backstroker who is a professional swimmer in the International Swimming League, currently swimming on the overall championship team, the Cali Condors. Coleman swam at NC State University, where he earned 2 NCAA champion titles, 22 All-American honors and was a 13-time ACC champion.

In December 2020, he earned the position of 2nd all-time fastest 100-yard backstroke performer in history, sitting just behind the Olympic champion and world record holder, Ryan Murphy. 

Episode Topics and Mentions

100-yard backstroke

Cali Condors, ISL team

NC State

Ryan Murphy

Braden Holloway

Stuart Hennessy

Jason Lezak

Caeleb Dressel

Katharine Berkoff

World University Games

Jeep Gladiator

Fifth Stroke Swim Camp -- www.fifthstrokeswimcamp.com

@fifthstrokecamp on Instagram

@fifthstrokecamp on Twitter

@wilmington_swim_academy on Instagram 

Wilmington Swim Academy Christmas Training Camp 

Takeaways

Maria 

1. Having a fun, upbeat support system is so important. 
2. All the little things add up - stay consistent, step-by-step.

Kelly

1. Obstacles are often the start of a major comeback or victory.
2. Using visualization can help you reach goals.

Quote of the Week

"When I don't hit a goal,  I don't beat myself up for it because I know I've done everything I could going into it." -- Coleman Stewart

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 can you form the mental fortitude to overcome pain, discomfort and deprivation in order to meet your goals? Elite endurance cyclist Lael Wilcox joins the podcast to talk with Kelly and Maria about how she adapts to natural elements, criticism and her own inner voice to triumph at some of the world’s toughest endurance bicycle races. 

Have something to share with the hosts? Email it to [email protected].

MORE ABOUT LAEL WILCOX

In 2016, Lael Wilcox was the first woman and first American to win the 4200-mile Trans Am Bicycle Race. Lael also holds the women’s record for the Tour Divide, a 2,745 mile ride from Canada to Mexico.  She also set the fastest known time for the 1,546-mile Baja Divide route from San Diego to San Jose Del Cabo. In 2019, Lael placed 2nd overall in the Silk Road Mountain Race, a 1,061-mile self-supported mountain bike race in Kyrgyzstan.  She is the subject of the film I’m Not Stopping which follows her on the Navad 1000, a 670-mile race with 100,000 feet of climbing where she became only the second woman to finish it.

Keep up with Lael and see updates on her 1,000-mile Alaskan cycling scholarship for women on her social media accounts.

Follow Lael on Facebook

Follow Lael on Instagram

Episode Topics and Mentions

Trans Am Bicycle Race

Tour Divide 

Baja Divide

Silk Road Mountain Race

Race Across America 

I’m Not Stopping film

Gnome, Alaska

Anchorage, Alaska

GRIT, Girls Riding Into Tomorrow

Mentorship

Specialized Bicycles

Billie Jean King

Lilly King

REI

Race Around Rwanda

Denali

Topical steroid withdrawal

The Strike Series by Robert Galbraith

Takeaways

Maria 

1. It is so important to connect to nature - go on a bike ride, go for a walk, sit by a tree. 
2. Remember the enjoyment of self-sufficiency, but recognize the times you need help from others. People need both scenarios.

Kelly

1. Deal with suffering by seeing what is good around you in nature, and find ways to be comfortable in the pain and discomfort. 
2. Reduce fear with facts and statistics. 

Quote of the Week

“The world is big and the mountains are tall and the storms look scary, but as long as you keep moving, you get through it.” -- Lael Wilcox

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

Each day offers new opportunities to recommit to the discipline needed to accomplish our goals, from fitness to financial freedom, and more. So, how do we get our actions to align with our thoughts for greater self discipline, and ultimately, greater freedom? 

Kelly and Maria share six tips that they have developed to increase self discipline, including facing discomfort and focusing on your “why.”

Have something to share with the hosts? Email it to [email protected].

Episode Topics and Mentions

Jocko Willink 

Jordan Peterson 

Mel Robbins

Keyhole image

Reframing the shame of failure

Fares Ksebati

BHAGS: Big, hairy, audacious goals

Race Across America

Brain cancer research

Topical steroid addiction

Kaizen theory

Couch to 5K programs

Breast cancer

6 Tips for Greater Discipline

1. Focus on an identity change: Think of yourself as the future person you want to be, i.e. -- an athlete, a successful businessperson, etc.
2. Discover the “why” of what you are doing: Ground your goal in something meaningful and surround the “why” with emotion.
3. Build your discomfort muscle: Think of how you will feel when you are done with that uncomfortable thing. An easy way to do it is to take a cold shower each day.
4. Target small steps: Implement tiny steps toward a goal. Use the Kaizen theory.
5. Find your weaknesses and strengths: Decide what gets in your way when it comes to achievements -- your distractions, your willpower, etc. Tap into your strengths too -- what time of day are you most motivated? Who inspires you?
6. Know your best motivation: Rewards, accountability, fear, achievement, power, finance, health and more

**BONUS TIP: Remove shame: Consider failure as simply “more information” for your future self and goals.**

Quote of the Week

"You can eat a whole elephant, one bite at a time." -- Unknown

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

Have something you want to share with us? Email it to [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

Reckless abandon, relentless effort and intestinal fortitude are phrases champions, like Todd DeSorbo and his athletes, live by. And Todd Believes that building relationships and learning as much as you can about, and from, those around you boosts camaraderie, fun and success. College head swimming coach Todd DeSorbo talks with Kelly and Maria about his approach to cultivating fun and accomplishments at UVA and in life.

Have something to share with the hosts? Email it to [email protected].

MORE ABOUT TODD DESORBO

Todd DeSorbo is the head coach of the University of Virginia’s men’s and women's swimming and diving programs. In less than three years at UVA, he has created a women’s team that would have been a contender to win NCAA Championships, that didn’t occur in 2020. 

Todd DeSorbo has coached multiple olympians, national champions and NCAA All-Americans. During the 2019-20 season, the UVA women won their 16th ACC title and second ACC title under Todd while setting an ACC record for most points scored at the conference championships -- which earned DeSorbo the 2020 ACC Women’s Swim Coach of the Year. That same year, the men’s team finished second at the ACC Championships, recording the program’s best finish since 2013. 

Episode Topics and Mentions

University of Virginia, UVA

NC State

University of North Carolina

Braden Holloway

NCAA

David Fox

Simone Biles

Reckless abandon

Relentless effort

University of North Carolina Wilmington

Caitlin Kirsteier

CPA

Dave Allen

David Marsh

Dave Salo

Pfizer Pharmaceuticals

Elizabeth Biesel

Ella Nelson

Takeaways

Maria 

1. Go into a new goal with reckless abandon - follow up with relentless effort. 
2. Learn as much as you can about the people you interact with and be deliberate about building relationships.

Kelly

1. When we are having fun, we can reach our peak performance. 
2. Go to another source when you do not have the answers and use all the resources you have available to you.

Quote of the Week

“Swimming is a hard sport. You don’t 'play' swimming, so anything we can do to make it fun; we will.”  -- Todd DeSorbo, UVA Head Men’s and Women’s Swim Coach

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

Learning to laugh at life is healthy and helps you find the joy in your everyday routine. Dr. Lynette Charity joins the show to speak with Kelly and Maria about her outlook on life as an anesthesiologist turned standup comedian and all of the many obstacles she’s overcome to get there. 

Have something to share with the hosts? Email it to [email protected].

MORE ABOUT DR. LYNETTE CHARITY

Lynette Charity, MD, is a medical expert and Board-Certified in Anesthesiology with over 40 years of experience. She’s also a keynote speaker, humorist and author. 

As a young girl growing up in the segregated South, Lynette dealt with discrimination on her path to becoming a medical doctor. She persevered and now wants to “wake people up” to go after their dreams through sharing her story of overcoming obstacles of racial bias, gender bias and age bias. She often uses humor to deliver her message.

Episode Topics and Mentions

Brown vs. the Board of Education

Virginia

Ben Casey TV show

Jim Gaffagan

Wanda Sykes

Segregation

Chatham University

Depression

Trauma

Standup comedy

Bikram yoga

Massages

Find your funny in everyday life

Loving vs. Virginia

Mildred and Richard Loving

Seasonal Affective Disorder

Takeaways

Maria 

1. Laughter is so important - it is a valuable tool, especially when you are under pressure. 
2. No one is going to hand you anything. Goals take hard work to achieve.

Kelly

1. Be your authentic self. It is so freeing.
2. Let negativity go. Decide to let the negativity go and just tap into who you are and what you believe instead. 

Quote of the Week

"It's hard to be depressed when you are laughing. You don't have to tell jokes to laugh. Just focus on the little things that are funny in life -- and there are plenty of them." -- Dr. Lynette Charity

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

Limiting sugar in diets is one of the most important things a person can do to stay healthy and in this episode Kelly and Maria share tips for enjoying sweet things without the negative impact of sugar. They share personal experiences and tangible ideas for listeners to break their own sugar addictions. 

Have something to share with the hosts? Email it to [email protected].

Episode Topics and Mentions

Sugar addiction

Carbohydrate addiction

Standard American Diet, SAD

American Heart Association

Type 2 diabetes

Cancer

11 health risks of sugar article

University of San Francisco study on sugar consumption

Healthy Vegan Bites

Fat bombs

RawRev brand of treats

Quest Bars

Keto Bars

Lily’s Chocolate

Stevia

Zevia soft drinks

Xylitol

Keto diet

Negative Effects of Sugar Consumption

1. Can cause weight gain

2. May increase risk of heart disease

3. Linked to acne

4. Increases risk of type 2 diabetes

5. May increase risk of cancer

6. Can lead to fatty liver

7. May increase risk of depression

8. May accelerate the skin aging process

9. Can increase cellular aging

10. Drains your energy

11. Other health risks:

• Increase kidney disease risk 
• Negatively impact dental health 
• Increase the risk of developing gout 
• Accelerate cognitive decline

How to Replace Sugar with Safe Sweets

1. Get rid of sugar in your house and replace with treats that have low added sugar, or none. 
2. Avoid diet sodas and artificial sweeteners. Use Stevia.
3. Sleep enough and keep stress low.
4. Recognize the addictive qualities of sugar (especially fructose, which is different than the sugar in fruit)
5. Look for alternative sources of sweetness that are actually fiber: this is an amazing blog that lists them and describes the differences: https://www.whatsugar.com/fiber-sweetener
6. In addition to the list of products in the blog above, here are a few of our favorite “safe sweets”: Lily’s Chocolate, Choc Zero, Zevia Soda, Coffee Syrups, Bhu Foods, Raw Rev Snack Bars, Quest Bars and Snacks, Fat Bombs Recipe

Quote of the Week

“It's terrific to live in these times because we have so many sweet options that don't damage the body, they are not based on sugar, but natural fibers, or plants or alcohols that taste sweet -- not artificial sweeteners, which have problems of their own -- but on real whole food sweeteners that are healthy and can satisfy one's sweet tooth." -- Maria Parker

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

Have something you want to share with us? Email it to [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 desire to succeed can outweigh other advantages or challenges -- and Canadian Olympic gold medalist Penny Oleksiak shares this philosophy and others with Kelly and Maria in this exclusive interview. The elite swimmer also talks about her recent pairing with the Phelps brand of swimming apparel and gear. 

Canadian Olympic gold medalist Penny Oleksiak 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.  Penny  is sponsored by the Phelps brand. 

Episode Topics and Mentions

Bill O’Toole

Toronto Swim Club

Phelps brand

Michael Phelps

Simone Manuel

Sarah Sjostrom

Mental health

Swimming accessibility

The Power of Now by Eckhart Tolle

Ontario High Performance Center

COVID-19

Pandemic

Manifestation

Anxiety

The Weight of Gold documentary

Interior design

Minimalism

Feng shui

Takeaways

Maria 

1. Self-awareness is so valuable to success and happiness.
2. Humility brings others closer to your story.

Kelly

1. Authenticity makes others feel comfortable and empowered in their own skin.
2. The desire to win is powerful and the mental capacity can help you succeed.

Quote of the Week

"The pressure doesn't bother me anymore. It's all about changing my mindset and only seeking to control what I can." -- Penny Oleksiak

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