Champions Mojo for Masters Swimmers

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 stay strong in the face of adversity - and how do you do it with tenacity and grace? US swimmer Madisyn Cox joins the podcast to talk about overcoming a major career setback to continue to do the sport she loves -- swimming. Cox discusses how time management and tapping into her life’s support system has aided her success so far. She shares her goals for the future, including training to qualify for the 2020 Olympics and applying for medical schools. 

“Even in tough times, you still go in, you put your head down, you put in the work,” Cox said, when giving advice for cultivating a champion’s mindset. 

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 on's Mojo is also on  Apple Podcasts,  Spotify and  Google Play.

More About Madisyn Cox

Madisyn Cox is a top US Swimmer who had a stellar NCAA career at the University of Texas where she was a 10-time All-American and was named the 2015 Big 12 Conference Swimmer of the Year. Cox won a gold medal at the 2017 World Championships as part of the US 4 x 200 free relay and earned an individual bronze medal in the 200 IM. Cox finished just two spots out of making the 2016 Olympic Team in the 200 and 400 IM. She was recently ranked #1 in the world and is currently ranked #1 in the US in the 200 IM. She’s also currently on a fantastic run at the TYR Pro Swim Series. 

Episode Topics and Mentions

University of Texas 

Stanford University

University of South Carolina

TYR Pro Swim Series

Swimming

Having a present mindset

West Texas

Trey Hayes

Carol Capitani

Eddie Reese

The color Red

“Win Practice”

Medical school

Swim coaching

Time management

Action Items From the Hosts 

Maria: Time management. Prioritize your tasks on our to-do list by putting the most important in the top 3.

Kelly: If you have something overwhelming, think of who else might be going through something and who you can help.

Quote of the Week: 

“Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved.” - Helen Keller

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

Do want to perform like a Champion in your everyday life? Then routines are a must for success. Kelly and Maria discuss the many benefits that having routines provide, including improving our Mental Health.  They also talk about some of the most popular routines for success, what routines they use and they even profile some interesting routines of Champions from various walks of life.  Tune in and grab some power for your day!  Listen here.   Routines, which might also be referred to as rituals, habits or practices are something that champions most definitely use and so do business leaders, great parents and other successful people across the board! Routines may not initially sound like they are game changers but they can elevate performance in all areas of life and even improve mental health. Hosts Kelly Palace and Maria Parker share five of their own routines and others that famous people implement for success. 

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 on's Mojo is also on Apple Podcasts, Spotify and Google Play.

More About Routines

Routines can improve mental and physical health. Some of the benefits include that routines:

Make us more efficient Reduce our need to plan Reduce stress Create structure in our lives Save time, our most valuable resource Instill good habits Break bad habits Help us become more proficient Help us get the most important tasks done Read more on the health benefits of routine from Northwestern Medicine: https://www.nm.org/healthbeat/healthy-tips/health-benefits-of-having-a-routine

Episode Topics and Mentions

Mental health

Stress reduction

Intermittent fasting

Sleep routine

Sleep hygiene

Exercise routine

Athletic routine

Discomfort challenge

Choice theory

Parenting

Win the morning

Bible study

Gratitude journal

Meditation

Michael Phelps 

Oprah Winfrey

Tony Robbins 

Jerry Seinfeld 

Tom Bilyeu

Zig Ziglar

The Morning Four podcast

Cruzbike

Action Items From the Hosts 

Maria: Implement cues to stay in routine, like setting out your shoes if you plan to go for an evening walk. Be flexible with the best ways to implement new routines so that they bring joy.

Kelly: Establish routines but realize that sometimes you’ll need a break. Don’t take routines to the extreme so that they feel like a prison. 

Quote of the Week: 

“You'll never change your life until you change something you do daily. The secret of your success is found in your daily routines." -- John C. Maxwell

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

This episode talks about something that affects all of us, every day, and that is the food that we eat, or don’t eat. You’ll learn about two of today’s most promising and popular newer eating regimens - the ketogenic diet and intermittent fasting. Hosts Kelly Parker and Maria Parker share their positive personal experiences with both diets (Kelly follows intermittent fasting, Maria follows ketogenic, or keto, eating). 

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 on's Mojo is also on  Apple Podcasts,  Spotify and  Google Play.

More About The Ketogenic Diet

Followers of a ketogenic diet eat a high fat, moderate protein, and very low carbohydrate diet. Followers drastically reduce carbohydrate intake and replace those calories with fat. After an adjustment period, the reduction in carbohydrates cause the body to go into a metabolic state called ketosis. When in ketosis the body burns fat for energy much more efficiently.  The diet also can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits The diet typically includes plenty of fats from nuts, dairy and healthy oils. Host Maria Parker bases her meals on fibrous vegetables first, with lots of fat and  moderate amounts of protein. 

Read More About Ketogenic Diet:

Benefits of Keto Diet: 

•  https://www.rd.com/health/healthy-eating/benefits-keto-diet/
•  https://www.drperlmutter.com/5-benefits-of-a-ketogenic-diet-weight-loss-beyond/

Keto and Acne: 

https://www.dietdoctor.com/low-carb/benefits/acne

How to get started:

https://www.dietdoctor.com/low-carb/keto

More About Intermittent Fasting

Followers of intermittent fasting, or IMF, pick a core window of time to eat and then fast the rest of the time. The most recommended time frame is 16/8, or 16 hours of fasting and 8 hours of eating. If your goal is weight loss, IMF has been shown to help decrease body fat percentage while preserving lean muscle mass, especially when following the 16/8 method of fasting. If you want to enhance your performance while burning more fat, working out in a fasted state can help. Research shows IMF can also help regulate blood sugar levels, improving insulin sensitivity. This can help with weight loss and be beneficial for diabetes management. Many diseases can be linked back to chronic inflammation. IMF can help bring down overall levels of inflammation. Anti-aging cellular autophagy, or the process which your body cleans up dead cells and repairs damaged cells, is boosted with IMF. 

Read more about Intermittent Fasting:

Harvard Medical School: 

 https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156  

Beginner’s Guide to IMF: 

 https://jamesclear.com/the-beginners-guide-to-intermittent-fasting

Benefits of IMF for Body and Mind: 

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 does it take to have a winning perspective? The University of Louisville head combined swim coach Arthur Albiero joins Champion’s Mojo to talk about his successful men and women’s swim programs and how winning is about more than recognition for an accomplishment.  

“Winning is not just standing at the top of the podium… it’s overcoming adversity or something perceived negative in your life,” Albiero said in his poolside interview with host Kelly Palace. “It’s digging deeper… if things don’t go your way, reinvent yourself.”

Albiero talks about his 16 seasons at the University of Louisville and what it took to build a winning culture. He also discusses his family dynamic now that his son Nick Albiero is swimming at college, and potentially Olympic, levels. 

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 on's Mojo is also on Apple Podcasts, Spotify and Google Play.

More About Arthur Albiero

Arthur Albiero has coached the men and women swim programs at the University of Louisville for 16 years and has been named ACC Coach of the Year. A Brazilian by birth and holding dual American citizenship, Albiero was named to the USA National Team’s coach staff for the 2016 Olympic Games in Rio. This past season, the women’s team placed 4th in the NCAA and the men’s team placed 5th, making Albiero the only combined coach with both teams in the top 5. He resides in Louisville with his wife Amy Albiero who is club swim coach and his three children. 

Episode Topics and Mentions

Lessons from failure

Taking a risk

University of Louisville

Oakland University 

Swimming

Swim School

Jim Steen

Kenyon College

TYR ProSwim Series

Mallory Comerford

Kelsi Worrell Dhalia

Nick Albiero 

Amy Albiero

Tom Jurich

Cruzbike

Recumbent bikes

Action Items From the Hosts 

Maria: If you have a goal, write it down. Tell someone for accountability. 

Kelly: Write down your “why” for your goal -- see if it resonates and ignites passion. 

Quote of the Week: “Triumph and disaster are both imposters” – Rudyard Kipling 

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

Are you looking to up your game in mental toughness? Dan Plesac shares his personal champion’s mentality, including how to use the “mental toughness, extra effort” mindset. 

Plesac, who has recently taken up swimming, talks with hosts Kelly Palace and Maria Parker about how the sport has taught him mental and physical determination.

“Swimming is a lot more difficult than I thought it was because there is so much alone time,” Plesac says in the interview. “You have to be very disciplined at it.”

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 on's Mojo is also on  Apple Podcasts,  Spotify and  Google Play.

More About Dan Plesac

Dan Plesac is a record-holding Major League Baseball player and three-time All Star, where he spent 18 seasons as a pitcher, spending time with six different teams, including the Milwaukee Brewers. In his 18 year career, he was never on the disabled list and never had surgery. He is the leader for the Brewers in appearances, saves and earned-run average, playing in 1,064 games total in his career.   

Episode Topics and Mentions   

MTXE - Mental Toughness Extra Effort

Wichita State

Swimming

Golf

Milwaukee Brewers

Major League Baseball

MLB TV

Beginning swimmer

Pitcher

Michael Jordan

Michael Phelps

Don Mattingly

Cal Ripken Jr.

Dave Winfield

Ken Griffey Sr. 

Bill Wegman

Larry Haney

Rick Cerone

Andre Thornton

Cecil Fielder

Joe Orsulak

Mickey Tettleton

Pete Bodavich

Justin Verlander

Yankee Stadium

Chicago White Sox

Gary, Indiana

NC State

Sense of humor

Action Items From the Hosts 

Maria: Implement a routine to do before starting anything -- including work. 

Kelly: Add some humor to things that tie you in a knot. Instead of getting frustrated, look for the funny side.

Quote of the Week: “If you’re going through Hell, keep going.” – Winston Churchill

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

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

Insecurity Detox

Want to get rid of insecurities and feel empowered? Confidence Coach, author and top podcaster Trish Blackwell joins hosts Kelly Palace and Maria Parker to talk about ways to get rid of insecurity and feel empowered. Trish Blackwell shares her own journey of self discovery after overcoming an eating disorder and lack of self confidence.  Blackwell talks about how anyone can have a champion’s mindset through steps like prioritizing personal growth, quieting their minds and then showing up. 

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 on's Mojo is also on Apple Podcasts, Spotify and Google Play.

More About Trish Blackwell

Trish Blackwell is the leading Confidence Coach in the personal development space with a specialized niche within the Fitness Industry. Blackwell is particularly passionate about bringing hope to those who struggle with negative body image, eating disorders, or confidence issues. She is a personal trainer, author, podcaster, and app publisher, She is also featured on the nationally syndicated radio show, Keep the Faith. Blackwell’s newest book, Insecurity Detox: A Breakout Plan to Rejuvenate Your Body, Mind, and Spirit was released by Howard / Simon & Schuster in 2016. Learn more at TrishBlackwell.com.

Episode Topics and Mentions

Runner

Swimmer

Surfer

Snowboarder

Triathlons

Ironman

USA World Championship Team, Duathlon

Davidson College

Self esteem

Confidence coaching

Physical therapy

College swimming

Crisis of confidence in women

Self-doubt

Journaling

Going technology free

Decision fatigue

Podcasting

Action Items From the Hosts 

Maria: Quiet your mind. Making time for that quiet time in your life is just as important as making time to exercise. 

Kelly: Wear your pajamas to the grocery store (or do whatever thing that shows that you just don’t care what people think of you). 

Quote of the Week: “Perfectionism is not the same thing as striving to be our best. Perfectionism is not about healthy achievement and growth. It’s a shield from being your true self.” --  Brené Brown

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

Rowdy Gaines is the feature of this episode’s Road Trip Segment where he speaks with host Kelly Palace about the role that enthusiasm has played in his success in the pool and in life. He credits his father’s big personality and his four daughters for feeding his enthusiasm in life, as well as a genuine love for swimming. He says the keys to his success in swimming and life are a sense of responsibility, dedication to the sport or career, teamwork and taking risks. 

Kelly Palace and co-host Maria Parker also share their own stories about how enthusiasm can make or break a goal and the experience.  

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 on's Mojo is also on  Apple Podcasts,  Spotify and  Google Play.

More 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

US Masters Swimming

Michael Phelps

Summer Sanders

Angel Martino

Katie Ledecky

Missy Franklin

Molly Hannis

Nathan Adrian

Cody Miller

Michael Andrew

Peter Andrew

Eddie Reese

Richard Quick

Tina Andrew

Kaitlin Sandeno

Mark Spitz

Tiger Woods

Serena Williams

Game of Thrones

Grandchildren

Idaho

Florida

Hawaii

Indiana University

YMCA

NBC Sports

ESPN

Summer Olympics

“Rowdy Rising”

NCAA Swimming

International Swimming Hall of Fame

U.S. Olympic Hall of Fame

Pro Swim Series

International Swimming League

Backstroke flags

Underwaters - the “fifth stroke”

Swimming lessons

Action Items From the Hosts 

Maria: If you don’t feel passionate about something, pick something to start aiming to achieve and then move in that direction. 

Kelly: Find a “why” for your enthusiasm and focus on what value you are bringing to the table. Take one step at a time.

Quote of the Week: 

“Success consists of going from failure to failure without losing enthusiasm.” - Winston Churchill

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

Imperfect Life

On today’s episode, Kelly Palace and Maria Parker interview Olympian Summer Sanders about her life after athletics, discussing what she is doing as a businesswoman, wife and mother of two. Sanders calls in to the show from her home in Spain where she is living for a year with her family as a way to purposefully retreat from the busyness of modern family life. 

Sanders talks about embracing the imperfect moments in life and letting yourself experience them. She discusses her own parents and how their influences made her who she is and how they continue to inspire her own intentional parenting practices. 

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 on's Mojo is also on  Apple Podcasts,  Spotify and  Google Play.

More About Summer Sanders

Summer Sanders is a gold-medal winning Olympic swimmer who is also a sports commentator, reporter, television show host and actor. Sanders won back-to-back NCAA Swimmer of the Year awards in only two years as a collegiate swimmer. She won two gold medals at the 1992 Olympic Games (one in 200m butterfly and one in the 4 × 100m medley relay), as well as a silver medal (200m IM) and a bronze (400m IM). 

Since her Olympic-swimming days, Sanders has continued to make a name for herself as a sports commentator, actor and author of the 1999 book “Champions Are Raised, Not Born: How My Parents Made Me A Success.” She is a current panelist on CBS Sports’  “We Need to Talk” the first-ever nationally televised all female weekly sports talk show and has her own blog and website at SummerSanders.co.

Episode Topics and Mentions

CBS Sports

We Need to Talk

Good Morning America

The Today Show

MTV

Stanford University

NCAA

Sardinero Beach, Santander, Cantabria, Spain

Surfing

Intentional Parenting

Divorce

Mentorship for Women

Action Items From the Hosts 

Maria: Take time to be in the moment, especially in your relationships. Do not just rush from one activity to the next. Embrace imperfection in life with joy. 

Kelly: Pay attention to things that happen that aren’t planned because they may be the new plan. Remember that champions really show up and are honest about what they are doing 100 percent of the time. 

Quote of the Week: 

“One of the basic rules of the universe is that nothing is perfect. Perfection simply doesn’t exist. Without imperfection, neither you nor I would exist.” -- Stephen Hawking

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