Champions Mojo for Masters Swimmers

What is the best way to productively deal with pressure? Olympic gold medal backstroke swimmer Ryan Murphy joins hosts Kelly Palace and Maria Parker to talk about how he deals with pressure in his life, both in and out of the pool. 

Contact Kelly and Maria at [email protected].

MORE ABOUT RYAN MURPHY:

Ryan Murphy is an American competitive swimmer, currently swimming for the L.A. Current professional swim team. He is a three-time Olympic gold medalist and world-record holder in the men's 100-meter backstroke (long course). At the 2016 Summer Olympics, Murphy swept the backstroke events by winning gold in the 100- and 200-meter backstroke. Murphy also won gold in the 4×100-meter medley relay and his leadoff backstroke leg broke Aaron Peirsol's former world record set in 2009.

Episode Topics and Mentions

Speedo USA

Goldfish Swim Schools

Bridgestone tires

Coronavirus

COVID-19

Quarantine

Tokyo 2021

L.A. Current professional swim team

Florida

University of California

Golfing

Mindset

Public health

Lawrence Berkeley National Laboratory

2016 Olympics

Backstroke

Matt Grevers

Ryan Lochte

Aaron Peirsol

Lenny Krayzelburg

Michael Jordan

Stock market

Health coaching

Life coaching

Reframing obstacles

Success through consistency

Water safety awareness

Hanging for shoulder rehabilitation

Takeaways

Kelly

1. Reframing situations in life can help you face challenges with more optimism and success. 
2. Stay healthy with “pre-hab” habits to prevent injury.

Maria

1. Recognizing and moderating pressure can keep you calm and help you perform at your highest potential. 
2. Consistency takes precedence over mood. No matter how you’re feeling, keep practicing, showing up and striving for greatness. 

Quote of the Week: 

"The best way to deal with pressure is to deal with pressure."-- Ryan Murphy

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]

Keep up with the show by visiting ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. 

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

Eating without mindfulness can lead to overeating but with some planning, people can honor when they are hungry and when they are full. Kelly and Maria share tips on how to truly know when to fuel your body and when it is time to push away your plate.  

Contact Kelly and Maria at [email protected].

Episode Topics and Mentions

Health Coach Institute

Hunger

Fullness

Health coaching

Life coaching

Mindfulness

Comfort eating

Hunger pains

1. Ask yourself “What does hunger feel like?”
2. Prepare ahead with healthy foods, or take a healthy snack along with you. 
3. Eat slowly so that your body can tell your brain that you are full.
4. Limit alcohol with meals.
5. When you decide to finish eating, do a physical action to show that you are done like pushing your plate away or saying “I’m done.”

Quote of the Week

“Leave something on your plate. Better to go to waste than to waist.” -- Michael Pollan

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]

Keep up with the show by visiting ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. 

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

Katie Hoff is one of the world’s best swimmers who never won an Olympic gold medal, retiring from swimming in 2015 after treating pulmonary embolisms. She joins the show to talk about finding her “deep down” for success in swimming -- and in life after it. 

Contact Kelly and Maria at [email protected].

MORE ABOUT KATIE HOFF:

Katie Hoff is a former professional American swimmer, Olympic medalist, and former world record-holder. She is most known for her 200- and 400-meter individual medley. She represented the U.S. at the 2004 Summer Olympics and 2008 Summer Olympics, where she earned a silver and two bronze medals. She is married to former Michigan State football player Todd Anderson and retired from swimming in 2015.  

Episode Topics and Mentions

Coronavirus

COVID-19

Quarantine

Writing a book

2004 Olympics

2008 Olympics

Speedo

SwimSwam

Katie Hoff’s Tedx Talk

Enjoying the process

World Championships for swimming

Blood clots

Pulmonary embolism awareness

DVT, deep vein thrombosis

Xarelto

Ryan Vickers, NASCAR driver

Finding your “deep down”

“Embrace the suck”

Mourning

Corporate speaking

Consistency - a champion’s trait

KTHoff7 on Instagram

www.KTHoff.com

Takeaways

Kelly

1. Appreciating the journey when things don’t go as planned can reap great rewards.
2. Being meticulous is a path to success, even if it isn’t always viewed as a positive trait. Are you meticulous enough? 

Maria

1. Finding your “deep down” or another gear to engage when you want to win or do well is important. What is my deep down?
2. Finding your “why” is valuable to success and it is important to realize your drive can change throughout your life. 

Quote of the Week: 

"Anything big worth accomplishing is going to be painful -- physically, mentally emotionally -- during the process."  -- Katie Hoff

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]

Keep up with the show by visiting ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. 

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 COVID-19 pandemic has disrupted routine for everyone -- including health and fitness regimens. As the world starts to reopen, Kelly and Maria share tips for getting back in a fitness routine and a mindset to be your healthiest self following quarantine and stay-at-home orders. Tune in for six actionable tips for success.  

Contact Kelly and Maria at [email protected].

Episode Topics and Mentions

Coronavirus

COVID-19

Anxiety

Anxiety eating

Health and Life coaching

Comfort eating

Peanut M&Ms

ChocZero chocolate (zero sugar)

Lays Ruffle Potato Chips

Olives

Goal setting

Motivation

Routine

Tips for Losing the Quarantine 10

1. Start by asking yourself “What am I doing right?” with health, fitness and overall wellness.
2. State your desired goal. Be specific, measurable and have parameters. Remember that the goal should be something you should have power over. 
3. Discover your motivating factor. Why do you want to change? If that “why” is not a 9 or 10 on an importance factor, then you aren’t motivated enough. 
4. Create an anchor. An anchor is something that reminds you and connects you to your goal. 
5. Clear the clutter from your life. You need to find space in your life for something new or a new habit. This can be literal or figurative.
6. Write out two or three action steps (maximum) to start. Start with small goals -- the bigger the change, the smaller the steps you need to start out with. 

Quote of the Week

“Nothing tastes as good as being thin feels.” -- 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]

Keep up with the show by visiting ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. 

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 week’s guest is five-time Olympic medalist Josh Davis who talks with Kelly and Maria about setting routines and repeating patterns to reach success. He also talks about his swimming Renaissance using ultra short race pace training. Tune in to hear his tips for success and how faith, instead of fear, drive his decisions. 

MORE ABOUT JOSH DAVIS:

Josh Davis won three gold medals in the 1996 Atlanta Olympics and came back four years later to win two silver medals in Sydney. He was a nine-time U.S. champion in the 200-meter freestyle (every year from 1996 to 2002) and he also won titles in the 400-meter freestyle and the 200-meter backstroke. He remains very competitive in his age group for Masters, winning the 50 freestyle and 100 freestyle and finishing as the runner-up in four events in the 45-49 age group at the 2019 U.S. Masters Spring National Championships.  

Josh Davis is the current and first head coach of Oklahoma Christian University’s swim team and is one of the most prolific ambassadors and teachers of swimming skills through his more than 1000 Breakout! Swim clinics.  Josh continues to inspire and motivate swimmers during the coronavirus pandemic with his Motivational Monday interviews on Facebook.  

Contact Kelly and Maria at [email protected].

Episode Topics and Mentions

U.S. Masters Swimming

50 Freestyle

100 Freestyle

Oklahoma Christian University

University of Missouri 

Olympic Trials

Dave Marsh

Team Elite

Michael Andrew

Ultra short race pace training, USRPT

San Antonio

Alex Kostich

Noah Yanchulis

Seton Hall

Cycling

Running

Interval training

Establish routine

Managing each day

Eddie Reese

The X-Factor

Gary Hall Senior 

Gary Hall Junior

Michael Phelps

Caleb Dressel

Athlete triad 

Ultimate Swimmer Podcast

iTunesMentally

Chris Van Slooten, USA Coach

American Energy Swim Club 

Takeaways

Kelly

1. Josh Davis just keeps showing up and that consistency adds up over time. 
2. You cannot hold two thoughts in your mind at the same time: You cannot have fear and faith in your mind at the same time.

Maria

1. Swim free - free from worry, free from doubt, free from expectations. Live life the same way.
2. We get our greatest joy from serving others. When we use our skills and talents to serve others, we will be happiest. 

Quote of the Week: "The secret to a long healthy career is serving others." -- Josh Davis

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]

Keep up with the show by visiting ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. 

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

Mary T. Meagher Plant is a swimmer who broke the mold in how fast one can swim butterfly, earning her the nickname Madame Butterfly. She broke the world record five times and held it for 21 years --  35 years after her top swim performances, her world record time would have still made all Olympic teams including 2008, 2012 and 2016. In this exclusive interview, she shares advice for people who are currently dealing with their dreams being postponed. 

Contact Kelly and Maria at [email protected].

Episode Topics and Mentions

Butterfly stroke

200 long-course butterfly

Olympic Trials

Mel Stewart

SwimSwam.com

NCAA

Cal Berkeley

Omaha, Nebraska

Catholicism

Anxiety

Counseling

1980 Olympics

1984 Olympics

1988 Olympics

Peloton

Obedience

Gratitude

Takeaways

Kelly

1. Even when timing is bad, we are not victims. Reframe disappointments to opportunities. 
2. Arrive at the grave having gone all out in life. 

Maria

1. Mary’s take on counseling, especially for young adults, is refreshing. Having someone to talk to can make a big difference. 
2. Owning the concept of obedience can be very helpful, especially when someone knows more than you do. 

Quote of the Week: "I learned how to be happy with the smallest things in life, like a flower blooming. That helped my transition out of swimming" Mary T. Meagher

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]

Keep up with the show by visiting ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page.

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 episode was recorded before the Covid 19 Pandemic changes

Even if you've never watched CBS's Survivor, you'll be motivated and inspired by this interview with (in our opinion) the second-best swimmer ever to appear on Survivor, besides Elizabeth Beisel. At 59 years old, Janet is doing ocean swims four days a week and is breaking gender barriers in the field of lifeguard supervising. Janet is a former Division I swimmer and last season she went stroke for stroke with Beisel in a Survivor swim challenge. You'll hear how Janet used swimming to get to the final 6 of Survivor and how "proving oneself" is the key to success.

Contact Kelly and Maria at [email protected].

Episode Topics and Mentions

CBS’s Survivor

Survivor: Island of the Idols

Elizabeth Biesel

Olympic Trials

Trenton State

Endurance cycling

US Masters Swimming

Lifeguarding

New Jersey

Open water swimming

Mental focus

Mindset of the athlete

 Book on shoulder strength

Andreas Roestenberg

Obstacles versus challenges

Pickleball

Trail biking

Turning 60

Rowing

Vulnerability

Spinning

Kayaking

Sugar addiction

Jamal Shipman

Mama J Enterprises

Contact Janet: [email protected] 

Takeaways

Kelly

1. Own my age and my abilities - not just the challenges. 
2. Prepare and work hard to be able to reach success. 

Maria

1. Be direct and honest in our self talk in a positive way. 
2. We should be learning from everyone - even people who are younger than us. 

Janet

1. Follow new adventures and believe in them.
2. Be open to meeting new people. 

Quote of the Week: 

"I knew I had to prove myself by making fire. You have to show your value and I've brought that to all parts of my life." -- Janet Carbin

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]

Keep up with the show by visiting ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. 

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 legendary Rowdy Gaines knows a thing or two about postponing one's goals.  As an athlete in peak form leading up to the boycotted 1980 Olympic Games, he had to push through four more years to 1984, which was thought to be crazy back then. But he did it and won three Olympic titles. Hear Rowdy’s expert take on this unprecedented historic time in the swimming community -- and his advice for keeping perspective in the COVID-19 pandemic.

Contact Kelly and Maria at [email protected].

About Rowdy Gaines

Rowdy Gaines is a three-time Olympic gold medalist in swimming and holds 12 U.S. national championships. In 2015, he was recognized with the USA Swimming Award, the most prestigious award one can receive for contributions to the sport. He is an avid lifelong swimmer and an outspoken US Masters swimmer who hosts the Rowdy Gaines classic meet in Orlando each year. He is in the International Swimming Hall of Fame and the U.S. Olympic Hall of Fame. Gaines has served as a swimming analyst for ESPN and NBA Sports for swimming for the past seven summer Olympics. 

Episode Topics and Mentions

Glenn Mills 

Craig Beardsley

University of Florida

Swim Across America

Sue Walsh

Michelle Griglione

Mary T. Meagher

2020 Olympics

2021 Olympics

1980 Olympics boycott

Rowdy Rising

Central Florida YMCA

US Masters Swimming

NCAA

Student athletes

University of Virginia Swimming

North Carolina State University Swimming

International Olympic Committee

Guillain-Barré syndrome

Healthcare workers

Takeaways

Kelly

1. There WILL be an after and we will be stronger together by the end. 
2. The champions know how to handle the valleys in life - how did you respond to this pandemic?

Maria

1. We’re all in this together. Every one of us is part of a team to get through this.
2. Those of us in good health can and really should appreciate that every day.

Quote of the Week: 

"We're all in this together and I think that next summer is going to be the most spectacular Olympics in history" - Rowdy Gaines

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]

Keep up with the show by visiting ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. 

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

Need a positive, uplifting message? Kelly and Maria discuss how to keep your edge during the time of the COVID-19: mentally, physically and emotionally. You'll get coaching on how to keep your edge with what's available to you, right now.

Contact Kelly and Maria at [email protected].

Episode Topics and Mentions

Goal setting

Motivation

Coronavirus

COVID-19

Eddie Reese

University of Texas swim team

NCAA

Janet Carbin

Running

Zwift

Routine

Absolute Beginner’s Knitting

Kelsi Dahlia

Madisyn Cox

Andrew Seliskar

Zane Grotheg

Gratitude Tips for Keeping Your Edge 

Physical

• Switch it up. Figure out something new to break out of your patterns and habits. 
• Take it easy if you need rest. Switch to something more moderate if needed. 
• Kelly’s action item: Commit to running a half marathon (with Maria).
• Maria’s action item: Keep running and work towards the goal of running a half marathon (with Kelly).

Mental

• Create a routine for yourself, even if you don’t have to do it.
• Attack a project you’ve been putting off to feel productive.
• Sleep and eat well to keep your body strong and healthy.
• Read material that challenges you or uplifts you, not related to the pandemic.
• Gamify your challenges with a reward system.
• Take an online class, webinar or another small educational module.
• Maria’s action item: Find something challenging to read and learn from.
• Kelly’s action item: Keep knitting. 

Emotional

• It’s okay to feel sad or disappointed sometimes.
• Remember that there is meaning in difficulty - even if we don’t see the answers right now.
• Connect with people you have not spoken with in awhile.
• Avoid media - write the news headlines for the future you’d like to see.
• Maria’s action item: Create her news headlines for the future. Look for signs of meaning in the difficult time.
• Kelly’s action item: Charge listeners to touch base with Kelly and Maria on their emotional well being.

Quote of the Week

“If you're going through hell, keep going." -- Winston Churchill

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]

Keep up with the show by visiting ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. 

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

Andrew Seliskar loves to race anyone, anywhere, any time. He embraces his competitive drive and says he likes to “swim for his friends and teammates.” Known for that competitiveness, hear how this trait has served him well in this exclusive interview with Kelly and Maria.

ABOUT ANDREW SELISKAR

Andrew Seliskar has been on the US National team since 2013 and his international experience includes a World Championship medal, world rankings and Pan Pacs gold medalist. Andrew is from McLean, Virginia, swimming under head coach John Flanagan at the Nation's Capital Swim Club, where he was the #2 recruit in the nation because of his tremendous versatility in so many different events. While swimming for the University of California, Berkeley he won more PAC 12 titles than anyone ever has in the conference’s 58 year history and he capped off his collegiate career by winning three individual NCAA titles, being selected as the 2019 NCAA Male Swimmer of the Year.

Episode Topics and Mentions

McLean, Virginia

John Flanagan

Nation’s Capital Swim Club

PAC 12

NCAA

Masters Swimming

University of California, Berkeley

Punk rock

Confidence

ISL, International Swim League

Competitive nature

Consistency

Bedtime routine

Morning routine

Purdue University

David Durden

Takeaways and Action Items

Maria

Takeaway 1: Andrew makes time for his hobbies and those are a great form of release.

Takeaway 2: Andrew draws energy off other people. He has so much love for his teammates, coaches and band mates.

Kelly 

Takeaway 1: Andrew is competitive - whether a small meet or the finals of a big championship meet. He always brings his best.

Takeaway 2: Don’t hesitate - just go for it, whatever it is. Don’t overthink it.

Quote of the Week

"On race strategy, it's all about keeping that balance between doing my own thing and also being where I need to be to succeed" -- Andrew Seliskar

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]

Keep up with the show by visiting ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page. 

*This episode was recorded before the Covid 19 Pandemic changes

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