Champions Mojo for Masters Swimmers

Kelsi Dahlia is a fierce competitor but says that gratitude and life-balance is what helps her get through tough times. She is fresh off winning the ISL Finals in the 100 meter butterfly, defeating the current World Record holder. Outside the pool she is devoted to her church, family and community. 

In this exclusive interview, she shares candidly about her disappointment at the 2016 Olympics, how its made her hungry and talks about how she deals with pre-race extra energy. 

ABOUT KELSI DAHLIA: Kelsi Dahlia is a professional American swimmer who specializes in butterfly and freestyle events. She is a NCAA & World Record holder, a 2016 Olympic gold medalist and 2020 Tokyo Olympic hopeful. She qualified for the 2016 Rio Olympics in the 100-meter butterfly and won a gold medal in the 4 x 100-meter medley relay for swimming in the heats. She swims professionally for the Cali Condors, an International Swim League (ISL) team.

To learn more about Champion’s Mojo visit www.ChampionsMojo.com  Champion's Mojo is on  Apple Podcasts,  Spotify,  Google Play and everywhere podcasts are found. 

Quote of the Week

“Gratitude is the fairest blossom which springs from the soul.” – Henry Ward Beecher

Episode Topics and Mentions

ISL - International Swim League

Cali Condors

Rio Olympics

University of Louisville

Costco

Hello Fresh

EveryPlate

Coach Arthur Albiero

Stephanie Juncker

Chris Lindauer

Cameron Dehn

Team USA

Mallory Comerford

Katie Ledecky

Jason Lezak 

Louisville Pro Rehab

Bible

Las Vegas

Mary T. Meagher

Swimming World Cup

FINA Championships 

FCA - Fellowship of Christian Athletes

100-meter butterfly

Sarah Sjostrom

Takeaways from Kelly and Maria

Kelly: 

1 - Find the lessons in failure and learn from them.

2 - Get to know competitors as people, outside of the competitive area.

Maria

1 -  Know what you need to stay calm, using the right distractions to maintain the right level of energy.

2 - Remember the importance of having loving, supportive people in your life (friends, family, colleagues).

Have something you want to share with Champion’s Mojo? Email it to [email protected] Keep up with the show by visiting YouTube, 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

We all have habits whether we recognize them or not -- some good, some bad. Making your bed in the morning is a good habit and looking at your cell phone in the middle of an important conversation is a bad habit. 

This episode discusses some of the good and bad habits that we see most often in our experience and what the research says about making good and breaking bad habits. So if you’d like to work on your habits, you’ll enjoy this show!

 Subscribe to the Champion's Mojo podcast on  YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion's Mojo is also on  Apple Podcasts,  Spotify and  Google Play.

Episode Topics and Mentions

BetterHelp

Regain 

TalkSpace

Atomic Habits by James Clear

Start with the Why by Simon Sinuk

Developgoodhabits.com

The Power of Habit: Why We Do What We Do and How to Change by Charles Duhigg

Red Skin Syndrome

Tips for Forming a New Habit

1. Do one at a time and start small.  
2. Commit to two months. 
3. Anchor it in something you already do or something you see (cue). 
4. Have accountability - tell someone, put money on the line, etc.
5. Make it part of your identity. 

Tips for Breaking a Bad Habit

1. Change the environment.
2. Know the trigger.
3. Have a mantra/plan.
4. Replace the action.
5. Let go of shame. 

Habits of Kelly and Maria 

Kelly: Working on bad habit to break: Scratching/itching skin

 Working on strengthening a good habit: Journaling

Maria: Working on bad habit to break: Sugar problem.

 Working on strengthening a good habit: Being more reflective.

Quote of the Week

“Change might not be fast and it isn't always easy. But with time and effort, almost any habit can be reshaped.” - Charles Duhigg, Author of The Power of Habit: Why We Do What We Do in Life and Business

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

Keep up with the show by visiting YouTube, ChampionsMojo.com and vis

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

Bob Bowman believes that the process is what sets one up for inevitable success. In this lively interview Coach Bowman talks with Champion’s Mojo Hosts Kelly Palace and Maria Parker and shares some of his own routines for success and talks ASU culture and the five pillars he’s using for creating an environment for success.

You may be surprised to learn that Bob himself is swimming again for the first time in 30 years, believes in “going with the flow”, appreciates those coaches that have mentored him and the creativity in coaching. Read on to find out what he says is “the best thing” in his life today.  

ABOUT BOB BOWMAN: Bowman is the renowned coach of the greatest swimmer and Olympian of all time Michael Phelps. Together this dynamic duo earned an unprecedented 28 Olympic Medals, 23 of them gold. Bowman was also the head coach of Team USA’s men’s Olympic Team in 2016 and since 2015 Coach Bowman has been the head men’s and women’s swim coach at Arizona State University (ASU).  

To learn more about Champion’s Mojo visit www.ChampionsMojo.com  Champion's Mojo is on  Apple Podcasts,  Spotify,  Google Play and everywhere podcasts are found. 

Quote of the Week

"I think that is a great thing about our sport. It's the individuality and the creativity that coaches have to come up with something that fits their situation, their swimmers, their personalities, their strengths as coaches and to do that and still have similar success, I think is one of our best things in America." -- Bob Bowman

Episode Topics and Mentions

Michael Phelps

Michael Phelps Foundation

Arizona State University

University of Michigan 

Florida State University

The Golden Rules: Finding World Class Excellence in Your Life and Work 

Napa, California

Auburn University

Eric Wunderlich

Liam Ball

Eric Namesnik

Tom Dolan

Natalie Coughlin 

Teri McKeever

Boomer Phelps

Beckett Phelps

ISL - International Swim League

David Marsh

Murray Stevens 

North Baltimore Aquatic Club

The Surrender Experiment 

The Power of Now

Jason Lezak

Mark Schubert

Frank Busch 

Jack Bauerle

Eddie Reese 

Beijing Olympics

Greg Troy 

Terry Maul

Simon Sinek 

Ryan Lochte

Greensboro, North Carolina

Intermittent fasting

Dr. David Sinclair from Harvard University

Essentialism:The Disciplined Pursuit of Less 

Tokyo Olympics 2020

Takeaways from Kelly and Maria

Kelly: 

1 - When you have someone as dedicated to success as you are, you can form a partnership where big success is inevitable. 

2 - Take the time to just be in the present moment during overwhelming times. 

Maria

1 -  The environment you are in - the people, the preparation and more - can all lead to inevitable success. 

2 - Growth, learning and improvement are lifelong goals and don’t go away when success is reached

 Have someth

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

Want to simplify your life? Guest expert on this topic and best-selling author Genevieve Parker Hill discusses 5 great tips for simplifying your life that you can walk away with and use immediately. Genevieve is the author of two books: Minimalist Living: Decluttering for Joy, Health, and Creativity and the upcoming Experience Over Stuff: How to Live Free in a World that Wants to Clutter You Up. 

Genevieve has helped thousands of people live simpler, more joyful lives through her expertise, guidance and her www.SimpleLivingToolkit.com. Genevieve also has over 70,000 followers on social media. You'll be inspired to simplify your life in the New Year!

To learn more about Champion’s Mojo visit www.ChampionsMojo.com  Champion's Mojo is on Apple Podcasts, Spotify, Google Play and everywhere podcasts are found. 

Quote of the Week

“Letting go of items or memories connected to bad emotions can make you more lighthearted and make you feel better.” -- Genevieve Parker Hill

5 Tips to Simplify Your Life, via Genevieve Parker Hill

1. Declutter your stuff

• Are you a purger or a collector? Identify your own attitude toward stuff.

  Blaze and gaze strategy: Blaze -- Imagine a fire engulfs part of your home. Keep 

only what you would want to keep from a fire. Gaze - Important paperwork or 

sentimental items; Items worth holding onto and look at individually.

1. Focus on your one thing and own the opportunity cost. When you focus on your one thing, you say no to many other things.

1. Apply the Pareto principle or the 80/20 rule.

• 80% of your results come from 20% of your activities

1. Let go of emotional baggage and increase lightheartedness. Digitize and minimize sentimental items.

1. Let minimalism give you permission to pursue what you truly want wholeheartedly. 

Kelly and Maria’s Takeaways

Kelly: Own the opportunity cost of making the podcast grow, even though it takes time and money. Ask myself what 20% of work this past year produced 80% of my results? 

Maria: It’s painful to let things go, like commitments, but it’s important to let things go to welcome the things I really want to do. I’m going to be open to change. 

Episode Topics and Mentions

House fire

Paris

Minimalist Living: Decluttering for Joy, Health, and Creativity by Genieve Parker Hill

Experience Over Stuff: How to Live Free in a World that Wants to Clutter You Up by Genevieve Parker Hill

Purgers

Collectors

Tae Kwon Do

The One Thing by Gary Keller

Lewis Pugh

Pareto Principle

New York City

9/11/2001

Breast cancer

Have something you want to share with Champion’s Mojo? Email it to [email protected] Keep up with the show by visiting YouTube,

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 role does mindfulness play in the success of an athlete? Natalie Coughlin has 12 Olympic medals and 12 world titles, making her the most decorated woman swimmer in history. She talks about returning to competition after three years out of the water and how her competitiveness has helped her achieve her goals. 

Additionally, Coughlin gives some great advice for swimmers and the role mindfulness plays in life and athletics. She is the author of two books: Golden Girl:  How Natalie Coughlin Fought Back, Challenged Conventional Wisdom, and Became America's Olympic Champion and Cook to Thrive cookbook She is also a vintner and co-founder of Gaderian Wines, an urban farmer, the mother of a one-year-old, a surfer & photographer. Her multifaceted life will inspire you! 

You could have a 1 in 50 chance to win a Natalie Coughlin autographed U.S. Masters Swimming Swim Cap from a drawing of the next 50  Champion’s Mojo YouTube subscribers. 

To learn more about Champion’s Mojo visit www.ChampionsMojo.com  Champion's Mojo is on  Apple Podcasts,  Spotify,  Google Play and everywhere podcasts are found. 

Quote of the Week

"Being comfortable with being present and being purposeful in everything that you do is a really good practice that serves you well in life, and definitely serves you well in swimming." -- Natalie Coughlin

More About Natalie Coughlin

 Natalie Coughlin is an American competition swimmer and twelve-time Olympic medalist. While attending the University of California, Berkeley, she became the first woman ever to swim the 100-meter backstroke (long course) in less than one minute. At the 2008 Summer Olympics, she became the first U.S. female athlete in modern Olympic history to win six medals in one Olympiad, and the first woman ever to win a 100-meter backstroke gold in two consecutive Olympics.  At the 2012 Summer Olympics, she earned a bronze medal in the 4×100-meter freestyle relay. Coughlin has won a total of 60 medals in major international competition. Coughlin appeared on Dancing with the Stars in 2009 and is a vintner, urban farmer, author, mother and businesswoman.

Kelly and Maria’s Takeaways

Maria: 

• Remember to stay patient and that setbacks are learning opportunities.
• Remember that you’re training 24/7 and that there are things you can do all the time to get better -- think of the daily struggle as positive. 
• Mindfulness and being present can feel uncomfortable but it’s important to lower distractions to truly enjoy life.

Kelly: 

• Owning competitiveness and having a competitive nature --  it’s a trait of champions. 
• Keep options open in life.
• Be early to avoid feeling rushed.

Episode Topics and Mentions

DC Trident Professional Swim Team

CWA Champion Swimmer of the Year

Olympics

Olympic swimming

Cook to Thrive cookbook

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 has your last year looked like? It’s easy to simply look ahead but reviewing the events of the past year can help prepare you for success in the New Year. It’s December when we are often prompted to look back on the last 12 months and “reflect” on how the year went. This show discusses 5  techniques to empower you to reflect, do some self discovery and put you on the right track to living your dreams in the next 12 months. 

Listen in as Kelly Palace and Maria Parker share their thoughts on the past year and where they hope to improve and succeed in 2020.

To learn more about Champion’s Mojo visit www.ChampionsMojo.com  Champion's Mojo is on Apple Podcasts, Spotify, Google Play and everywhere podcasts are found. 

Quote of the Week

“Without reflection, we go blindly on our way, creating more unintended consequences, and failing to achieve anything useful.” -- Margaret J. Wheatley

5 Steps To Reflect on the Past Year

1. Set aside 30-60 minutes uninterrupted silence to reflect.

2. Ask yourself: How do you feel?   a. What words describe your feelings and emotions?

3. Ask yourself: Where have I been and what have I been doing?

4. Go through your calendar month-by-month and write down all that you did this year.   a. What activities or things gave me the most joy and satisfaction?   b. What obstacles did I overcome and what did I learn from them?

5. What areas can you improve in and which might have the most impact?

Episode Topics and Mentions

Hurricanes

Breast cancer

Alzheimer’s disease

Google Timeline

Red Skin Syndrome

Bed bugs

Cody Miller

Boston

North Carolina

Hypochondria

Anxiety

Depression

TED Talks

Tony Robbins

Thomas Bilyeu

Joe Dispenza

Jim Rohn

Mel Robbins

Ethan Zohn

Survivor on CBS

Elizabeth Beisel

CBD oil

Audio book

Meditation

Have something you want to share with Champion’s Mojo? Email it to [email protected] Keep up with the show by visiting YouTube, 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

How does Cody Miller maintain balance in his life? He’s an Olympic champion, professional swimmer and YouTube star, with a dedicated training schedule toward the 2020 Olympic Trials, who says maintaining consistency and showing up for yourself makes all the difference. In this episode, you'll learn more about the mojo that Cody uses to succeed to help you accomplish your own big goals. Tune in for a great interview that will definitely inspire you! 

WIN A CODY MILLER TEE SHIRT!  Champion’s Mojo will be giving away FIVE Cody Miller Tee shirts to 5 of the first 500 Subscribers to the Champion's Mojo podcast  YouTube Channel--that’s a 1 in 100 shot! 

To learn more about Champion’s Mojo visit www.ChampionsMojo.com  Champion's Mojo is on  Apple Podcasts,  Spotify,  Google Play and everywhere podcasts are found. 

Quote of the Week

"With those struggles in life...sitting here and sulking and being disappointed is not an option." - Cody Miller, Olympic Swimming Champion

More About Cody Miller

Cody Miller is a professional American swimmer who won gold and bronze medals at the 2016 Olympic Games. He also has six World Championships medals, has set eight American records and had a stellar NCAA career at the University of Indiana. He is a member of the D.C. Trident pro swim team that competes in the International Swim League. 

Cody Miller’s YouTube channel “Cody Miller Adventures” has more than 120,000 subscribers. He produces a podcast where he talks with fellow elite swimmers and is also part of another podcast where he talks about movies. 

Episode Topics and Mentions

D.C. Trident professional swim team

International Swim League (ISL)

Sunken Chest Syndrome - pectus excavatum

Sandpipers of Nevada

YouTube channel: Cody Miller Adventures

 Cody Miller’s podcast

Ron Aitken

MCL

Blake Pieroni

Lilly King

John Flanagan

Andrew Seliskar

NCAP Swim Club

Depression

Michael Phelps

Allison Schmitt

Tyler Clary

Brendan Hansen 

Aaron Peirsol

Rowdy Gaines

Michael Andrew

Routine

Harry Potter

Ali Miller, Morning Savage

Takeaways from Kelly and Maria:

Kelly’s two takeaways: 1) Have balance in you life for more well being, instead of putting all your eggs in one basket. 2) Consistency through all the little things adds up to success. 

Maria: 1) Choose and create joy, even when things are difficult. 2) Compartmentalize difficult times and focus on other areas for success.

Have something you want to share with Champion’s Mojo? Email it to [email protected] Keep up with the show by visiting YouTube, 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

Join Kelly and Maria for a discussion on manifesting good things through the power of intentions, for yourself and for others. Kelly approaches intention from scientific perspective and Maria looks at it from a religious perspective, including prayer.

Subscribe to the Champion's Mojo podcast on YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion's Mojo is also on Apple Podcasts, Spotify and Google Play.

Episode Topics and Mentions

Manifestations

Prayer

Energy Transfer

Quantum physics

Focus

Christianity

Colorado Springs Olympic Training Center

Lynne McTaggart

The Power of Eight

The Intention Experiment

Dr. Joe Dispenza

What the Bleep Do We Know?

Becoming Supernatural

Dr. Wayne W. Dyer

The Power of Intention

Japanese water experiments

Michael Phelps 

Milorad Čavić

Hannah Moore

Brain cancer

Brain surgery

Meditation

5 Key Ways to Use Intention from Kelly and Maria:

• Be still.

• Envision the intention in your mind.

• Bring up super-positive emotions, get love flowing.

• Bring intention to the heart, wish comes to the heart.

• Give it up. Let it go and don’t worry about the how, the when or the why.

Quote of the Week

"Where we put our awareness, and for how long, maps our destiny." -- Joe Dispenza

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

Keep up with the show by visiting YouTube, 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

Lenny Krayzelburg is a four-time Olympic gold medalist, a Swim School franchise developer and General Manager of the L.A. Current, an International Swim League, ISL, founding team. In this exclusive and revealing interview, he talks about his use of gratitude to get through tough times and the importance of having a plan for career and all aspects of life. You'll find value in this episode whether you are a pro swimmer or a budding entrepreneur. 

Subscribe to the Champion's Mojo podcast on  YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion's Mojo is also on  Apple Podcasts,  Spotify and  Google Play.

More About Lenny Krayzelburg

Lenny Krayzelburg is the General Manager of the L.A. Current professional swim team which is a member of the newly formed International Swim League. The L.A. Current team roster of pro swimmers reads like a “who’s who” of American swim champions, including Nathan Adrian, Ryan Murphy, Kathleen Baker and Ryan Held.

At the Olympic level, Krayzelburg earned four Olympic gold medals: one each in the 100 and 200 meter backstroke, and two as part of the USA 4×100 meter medley relay in back-to-back Olympic Games. He has also been named a world champion, an 11-time national champion and Pan Pacific champion. USA Swimming honored Krayzelburg as "Swimmer of the Year" in 1999 and 2000. 

Because besides being the General Manager of the L.A. Current, over a decade ago Krayzelburg also created a very successful business of Swim Schools, now called SwimRight Academy, which offers Franchise Opportunities that help kids learn to swim. He is passionate about water safety and swimming ability for every child. 

Episode Topics and Mentions

L.A. Current professional swim team

International Swim League, ISL

Ella Eastin

Margo Geer

Nathan Adrian

Ryan Murphy

Kathleen Baker

Ryan Held

Dallas

Budapest

Las Vegas

Ukraine

Russian language

SwimSwam

Cali Condors

D.C. Trident

Swim school franchise

SwimRight Academy

Matt Grevers

Golf

Takeaways from Kelly and Maria:

• Everyone performs better and succeeds when they are having fun - Fun relieves pressure.
• Planning leads to success in sports, business and life. It gives you a mental edge.
• Routine supports planning and leads to greater success.
• Gratitude is possible, even during hardships.Gratitude takes challenges and turns them into opportunities.
• Envisioning the future is powerful and magical.

Quote of the Week

"When I transitioned into the business world, I tried to have a plan, a roadmap of what I want to accomplish and how I wanted to accomplish that..that's really the mindset I've always taken as an athlete and applied it in my business career." -- Lenny Krayzelburg

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

Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the 

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

Join Kelly and Maria for a discussion on lowering stress and finding more joy this holiday season. They’ll talk about some time tested strategies to avoid the holiday pitfalls of overindulging -- in food, gifts, entertaining and more. 

Subscribe to the Champion's Mojo podcast on  YouTube. Leave us a review, too! If you subscribe on YouTube you could win one of our monthly prizes. Champion's Mojo is also on  Apple Podcasts,  Spotify and  Google Play.

Episode Topics and Mentions

Thanksgiving

Christmas

Kwanzaa

Winter Solstice

Experience Over Stuff

Simple Living

10 Holiday Hacks from Kelly and Maria:

• Don’t start too early - don’t allow stress to creep in, enjoy fall
• Make the holidays about experiences, not things
• Keep it simple - do what is right for you
• Look for ways to help others during the season - show love. 
• Have a plan for difficult relationships.
• Maintain routine - exercise, meditation.
• Shop online. Order, ship and get it done online. 
• Give gifts or send cards before or after the hectic holiday season.
• Remember that the holidays are about love and give from your heart.
• Eat before you go to a holiday party or meal so that you do not overeat.

Quote of the Week

“Blessed is the season which engages the whole world in a conspiracy of love.” – Hamilton Wright Mabie

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

Keep up with the show by visiting YouTube, 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