"It's all mental" says Irish Holland, elite masters swimmer. And when your mental performance crashes, sometimes we need a do-over. In this episode we meet Irish  a 43-year-old champion swimmer from the North Carolina Masters. This episode unravels Irish's tale of bouncing back from a disappointing performance at the nationals by turning towards mental fortitude. She opens up about her struggle with negativity, the power of a supportive team, and the significance of her mental state in achieving her goals.

Irish's experiences serve as a testament to the strength of a positive mindset, rigorous training, and the willpower to not end a season on a negative note.  She gave herself a do-over. Would you do the same?

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 catch up with Masters Swimmer and Urologist Dr. Jason Szobota ( who swims for the Virginia Masters Swim Team and Coach Mark Kutz ) to get some on deck inspiration regarding how swimming helps our sexual health. You'll also learn some great tips on how to be a good parent of a young athlete, as Jason's son Nathan is one of the USA's top swimmers, but the Szobota parents' approach as swim parents might surprise you. How does a busy physician fit in his training? You'll get some ideas and insights that will be sure to help you find your MOJO. Tune in now....

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 if you are having trouble getting your heart rate high enough in practice to mimic a swim meet race and then feeling awful in the meet? This show covers the answer to a  listeners email question that you might have as well. Masters Swim Coach and Host Kelly Palace, dives into the nitty-gritty details of heart rate monitoring and how you can get your heart rate up in practice to improve your tempo, power, heart rate.....and meet performance!

Episode mentions:
To calculate your maximum heart rate calculate 220 minus your age. ie, If you are 50 years old 220-50=170.  So your max heart rate would be 170 beats per minute.

Heart Rate Zones
1 gray- recovery/warm up, enjoyable light 50-59% of max
2 blue-aerobic, 60-69% of max
3 green-high aerobic, 70-79% of max
4 orange/yellow-anaerobic, 80-89% of max
5-red resistance/stress/immediate power, 90-100% of max

Swim Tether www.swimtether.com for resistance training band/belt for in the water power.  There are other brands for static swimming.

Workout mention with swim tether

Start off with 5 x 20 strokes all out, speed, with small powerful kicking and fast arm turn over. Get heart rate after and it should be in the red zone, or go harder. No breathing is optimal. Rest 45 to 60 seconds. You can work up to  10 x 20 strokes, then 10 x 30 strokes. Doing this 2 to start and work up to 3 times per week will get your heart rate up and add power and tempo to your freestyle. 

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 if swimming for your teammates could bring you more success than just doing it for yourself? Discover the power of teamwork in our conversation with Nancy Kryka, a multi-world record holding swimmer and member of the Sarasota Sharks Y Masters. Nancy shares her passion for relays, her experience swimming for Arizona State University, and how being a part of the Sarasota Sharks team has motivated her to achieve greater heights.

Get ready to be inspired by Nancy's story, as she reveals her secret to success and the importance of being a team player. From discussing what goes through her mind when she enters the water to sharing an anecdote about her skin cancer surgery, you won't want to miss this insightful episode. And who knows, you might just be motivated to join a relay team yourself! 

Don't forget to leave a review on iTunes and connect with us on social media to let us know what you think of the show.

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

Masters swimming legend Cav Cavanaugh, an 87-year-old world champion, has been making big waves in the pool for an incredible 80 years! Cav shares with us the secret to his success, which goes beyond just competing – it's all about the camaraderie and friendships he has built throughout his eight decades as a swimmer. 

Join us for this heartwarming conversation as Cav learns about breaking a 40-year-old record from his champion swimmer wife, Debbie. They have been supporting each other as a couple in their swimming journeys for decades.  This episode is an inspiring testament to how swimming can be a lifelong passion that brings people together, and how age is just a number when it comes to chasing your dreams.  

You are sure to be inspired and gain some valuable insights. 

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

Today's guest lost 135 pounds after finally unlocking her own health mystery.  Meet Sherry Bogue, a long time member of the St. Pete Masters and avid  swimmer. In our conversation, Sherry opens up about her incredible journey, sharing the pivotal moment when she found a doctor who finally listened to her and became an essential part of her transformation.

Join us as Sherry shares her insights on the power of determination, embracing a healthy lifestyle, and the unique and uplifting way she approaches her swimming competitions, as well as the importance of taking small steps to achieve your goals. Throughout this journey, she received immense support from friends, family, and her swimming team, the St. Pete Masters. 

You'll be inspired and uplifted with this episode! 

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

Get ready to elevate your swimming performance as we have a powerful conversation with Michael Dellanoce, a multiple-time All-American and all-star swimmer for North Carolina Masters. Michael shares his invaluable insights on approaching a long course swimming season and the key to achieving peak performance in master's meets. 

Listen in as we discuss Michael's training regimen, how he balances his swimming career with his work as a software engineer, and who inspires him in the pool. Plus, don't miss the heartwarming moment when he talks about how diving in the water makes him feel. Tune in to this inspiring conversation and learn how you, too, can excel in your swimming career while keeping the joy alive!

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 sit down with our very own Maria Parker, co-host of the Champions Mojo podcast and author of the incredible book, Do Tough. Prepare to be inspired by Maria's book launch and the powerful story of winning the Race Across America (RAAM) while grappling with the devastating loss of her sister, Jenny, to brain cancer. Together, we explore the concept of Maria's book, what readers will learn and much more. As always you'll have insights, inspiration and takeaways!

What sets Do Tough apart is the way Maria intertwines the themes of hope, resilience, and perseverance with the story of Jenny's illness and the epic race. The result is a book that is both encouraging and resonant, offering readers a message of hope and a roadmap for dealing with the challenges that life can throw our way. You'll find:

• Details of the founding of Cruzbike, the world's top recumbent road bicycle company.
• Road-tested insights on habit-formation, team-building, leadership, and visualization
• Full-color photos throughout, featuring Parker's family and friends as well as key moments from RAAM

Mentions:
MariaPParker.com

CAL TRI (California Triathlon)

3000 Miles to a Cure

Podcast2Book

Cruzbike

Jeffrey Ritter, Champion's Mojo EP 74

TRISWIM, post-swim hair and skin routine

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

Imagine if, at 78 years old, you could still swim faster than most accomplished masters swimmers much younger than you are! That's the reality for our guest, David Quiggin, a member of the Palm Beach Masters,  who has defied age and expectations in the world of swimming. Join us as this inspiring athlete shares of the secrets behind his impressive performances.

David talks about the significance of having an exceptional coach, his coach Linda Irish Bostic and how this has contributed to his success. We discuss the beauty of a clean dive, the passion that drives David's love for swimming, and his natural talent for the sport. This episode is a must-listen for anyone looking to achieve greatness, whether in swimming or any other area of life.  Learn from this champion's wisdom and experience, and be inspired by his incredible accomplishments!

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

You can learn more about the Host and Founder of Champions Mojo at www.KellyPalace.com

Can you imagine becoming a multiple national champion and world and national record holder in swimming while battling breast cancer and raising triplets, which were born to our guest as 41 year old full time attorney?! That's exactly what our guest, Karen Einsidler, has accomplished in her incredible journey.  This 67 year old champion joins us as we dive into her inspiring story of resilience, love for the sport and indomitable spirit. These have helped her overcome numerous obstacles. Karen is a member of the Sarasota Sharks Masters and multiple time world and national record holder.  

In our conversation with Karen, we discuss the importance of having a joyful attitude towards swimming, admiring other swimmers, and the power of mindset. Her unwavering dedication is a testament to the fact that anything is possible with the right approach. Don't miss this opportunity to be inspired by Karen's extraordinary journey and learn valuable lessons from a true champion.

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