The Walking Trophy - High Performance | Leadership | Energetics of Winning

What do you do when everything in your life seems to be going great- the great job, the happy marriage, the beautiful family

And then life hits you with a "cosmic 2 by 4" and everything you knew changes?

That's what we explore today in my conversation with the incredible Cris Redford. Cris is a speaker, transformational coach, and retreat facilitator that helps people get to the root cause of their patterns and meet themselves on the other side. Her work focuses on getting to know the real human which includes using methods involving deep inner work, somatic exercises, and even plant medicine.

It was an honor to interview Cris for season 3's first guest episode of The Walking Trophy!

If you want to get involved in Cris's world, you can visit her website https://www.tlc-transforminglives.com/franceretreat

Her Instagram is cris.redford

And she has freshly launched The Heart Warriors 12 month program for Veterans and First Responders. Be sure to reach out & ask her if you'd be a good fit and how to work with her.

What if the fastest way to get better at your skill is not more reps, but better reflection? Today I break down the high-performance habit that helped an Olympic medalist sharpen her edge, and why the best performers in the world don’t just practice harder - they assess smarter.

Using Nicola Olyslager's Tokyo 2021 high jump routine as the anchor, I show you how a simple post-performance rating system can expose blind spots, reduce ego-driven self-judgment, and turn every rep into usable data. In this episode, you’ll discover:

• Why mindless repetition eventually hits diminishing returns
• How to rate your performance in a way that builds confidence instead of perfectionism
• The three questions I use after podcasts, client sessions, and workdays
• Why writing things down - and saying them out loud - makes the lesson stick deeper
• How a simple sticker system can replace a 1-to-10 score if that feels more aligned

I also show how this framework applies far beyond athletics: sales calls, leadership, relationships, somatic work, business, and any skill you want to master. The real win is not pretending every performance is perfect. It’s learning exactly where the gap is, so you can close it faster and show up stronger next time.

This episode is essential if you’re serious about high performance, tired of vague self-improvement advice, and ready for a system that turns effort into real progress.

Timestamps

00:00 - Opening question: What skill do you want to master

00:48 - Why most people default to “just practice more”

01:53 - When more reps stop being enough

02:35 - Tokyo 2021 and the high jump example

05:49 - Reframing the episode around elite skill growth

06:47 - The common answer: outwork everyone

07:39 - Introducing reflection as the missing edge

08:34 - Why Nicola Olyslagers’ notebook changed my thinking

09:03 - The simple high-jump self-rating system

10:03 - Rating each repetition out of 10

11:03 - Why practice and performance should be aligned

12:27 - What elite athletes usually say about getting better

13:24 - The Harvard Business School and WiPro training study

15:02 - The performance gains from reflection and peer sharing

16:26 - Why speaking and writing deepen learning

17:21 - Assessing performance from a neutral lens

19:44 - Why high performers need specific feedback

21:13 - Facing failure as data instead of identity

24:45 - Turning blind spots into a better plan

25:31 - How reflection boosts confidence through trend data

30:30 - Why reflection should complement, not replace, hard work

31:28 - How I use the rating system in her own work

34:19 - End-of-day ratings for business, leadership, and discipline

35:41 - Applying the same system to relationships and parenting

36:55 - The sticker chart alternative

38:46 - Why specificity matters more than perfection

39:15 - Why you should write reflections down and say them aloud

39:54 - My 3 reflection questions

42:41 - Why consistency matters

43:39 - Turning assessment into a high-performance system

45:55 - Closing reminder: Work hard, assess honestly, and get better

What if the fastest way to get better at your skill is not more reps, but better reflection? Today I break down the high-performance habit that helped an Olympic medalist sharpen her edge, and why the best performers in the world don’t just practice harder - they assess smarter.

Using Nicola Olyslager's Tokyo 2021 high jump routine as the anchor, I show you how a simple post-performance rating system can expose blind spots, reduce ego-driven self-judgment, and turn every rep into usable data. In this episode, you’ll discover:

• Why mindless repetition eventually hits diminishing returns
• How to rate your performance in a way that builds confidence instead of perfectionism
• The three questions I use after podcasts, client sessions, and workdays
• Why writing things down - and saying them out loud - makes the lesson stick deeper
• How a simple sticker system can replace a 1-to-10 score if that feels more aligned

I also show how this framework applies far beyond athletics: sales calls, leadership, relationships, somatic work, business, and any skill you want to master. The real win is not pretending every performance is perfect. It’s learning exactly where the gap is, so you can close it faster and show up stronger next time.

This episode is essential if you’re serious about high performance, tired of vague self-improvement advice, and ready for a system that turns effort into real progress.

Timestamps

00:00 - Opening question: What skill do you want to master?
00:48 - Why most people default to “just practice more”
01:53 - When more reps stop being enough
02:35 - Tokyo 2021 and the high jump example
05:49 - Reframing the episode around elite skill growth
06:47 - The common answer: outwork everyone
07:39 - Introducing reflection as the missing edge
08:34 - Why Nicola Olyslagers’ notebook changed my thinking
09:03 - The simple high-jump self-rating system
10:03 - Rating each repetition out of 10
11:03 - Why practice and performance should be aligned
12:27 - What elite athletes usually say about getting better
13:24 - The Harvard Business School and WiPro training study
15:02 - The performance gains from reflection and peer sharing
16:26 - Why speaking and writing deepen learning
17:21 - Assessing performance from a neutral lens
19:44 - Why high performers need specific feedback
21:13 - Facing failure as data instead of identity
24:45 - Turning blind spots into a better plan
25:31 - How reflection boosts confidence through trend data
30:30 - Why reflection should complement, not replace, hard work
31:28 - How I use the rating system in her own work
34:19 - End-of-day ratings for business, leadership, and discipline
35:41 - Applying the same system to relationships and parenting
36:55 - The sticker chart alternative
38:46 - Why specificity matters more than perfection
39:15 - Why you should write reflections down and say them aloud
39:54 - My 3 reflection questions
42:41 - Why consistency matters
43:39 - Turning assessment into a high-performance system
45:55 - Closing reminder: Work hard, assess honestly, and get better

This episode breaks down the 3 traits that separate top 1% performers from everyone else: follow-through, mastering the mundane, and holding a vision without needing outside validation. If you want a practical framework for becoming more consistent, more resilient, and more certain in your goals, this episode gives a clear identity-level roadmap.

GRAB 3 DAY INTERACTIVE MASTERCLASS: THE BODY THAT WINS

Timestamps

00:00 - Listener-voted topic and why this episode matters
01:00 - Three-day masterclass: The Body That Wins
02:21 - The 3 traits that separate winners from everyone else
03:20 - Trait 1: Follow-through on promises to yourself
05:14 - Why following through builds self-respect and confidence
08:07 - Follow-through does not mean the original plan never changes
10:43 - Winners adapt instead of quitting when the market shifts
12:05 - Standards stay fixed, but the method can change
15:21 - Training follow-through through body-based resistance work
17:47 - The plank test: who quits early and who finishes strong
20:37 - Why winners sprint to the end instead of easing up
21:35 - Finishing with full intensity and integrity
22:32 - Trait 2: Mastering the mundane
23:29 - Rookies seek novelty, pros master repetition
24:06 - Why boredom is not an excuse
26:10 - Winners get exceptional at the basics
27:19 - Steph Curry and mastery through ordinary shots
28:27 - Why high-level skill comes from the same limited fundamentals
30:09 - The 10,000-hour idea as repetitious mastery
31:09 - Muay Thai training and daily reps on the bag
33:53 - Reframing novelty into obsession with mastery
35:21 - Why “mastery of the mundane” separates good from great
37:44 - Extraordinary lives are built on ordinary days
38:30 - Gold medals are won in reps nobody sees
38:59 - Trait 3: Belief in the vision without external validation
40:21 - Why top winners do not need approval from others
42:16 - How loved ones often project fear and realism
43:44 - Knowing a vision is yours even when others cannot see it
46:05 - The four-minute mile as a conviction example
47:00 - Jamie Kern Lima and years of rejection
49:23 - Why her persistence changed the blueprint for women leaders
51:32 - Vision without work ethic is fantasy
52:29 - How vision and execution co-create identity
55:01 - Final 3-part summary of the winning equation
55:59 - Closing ask: share, subscribe, and reflect on your takeaway

Are we back......or is this an entirely new mission at hand here?

Welcome (back?) to The Walking Trophy.

The mission is simple: give the girlies the mic and teach them how to unapologetically claim more while building the body and mind that can hold it.

In today's episode, I share how women are under-represented in the high performance space, and what The Walking Trophy plans on doing about it.

This is day 1 of my mission to create a high performance podcast by the girls and for the girls that becomes a staple in the space of high performance, winning, success, and leadership.

Aka... Andrew Huberman, Tim Ferriss, and Chris Williamson- I'll see you at the top of the charts ranking side by side in no time

SUBSCRIBE TO THE WALKING TROPHY: https://youtube.com/playlist?list=PLkxBgE5-H7mrBDLCCV37jA-zbfsIsOcO7&si=Tg280jX6H1qi_Tpp GET

LOCK IN for $22: https://enroll.katelynpennell.com/lock-in-challenge-page

MESSAGE KATELYN ON INSTAGRAM TO WORK TOGETHER 1:1: https://www.instagram.com/katelyn.pennell/

If you're a high-level, high-achieving, heart-led woman, but you're still going to the gym to just to check it off your to-do list, stop right there sister. Let me show you the power of training for your power & leadership in the gym instead of just your reflection.

I go deep into the 4 styles of workouts that the women serious about winning in their lives are leveraging at the gym.

By the end of this episode, you'll understand the power of Capacity, Edge, Power/Speed, and Momentum workouts.

Back & Bi day is soooo 2025

MAKE SURE YOU'RE SUBSCRIBED TO THE PODCAST!

If you leave me a 5 star review, screenshot and send my way for a special treat from me to you!

JOIN GAME DAY HERE

What a freakin pleasure to interview Baylee Falk for today’s episode of The Walking Trophy
We talk about all the things - how Baylee created a heart led empire helping women recover from hormonal acne, missing periods, & the “birth control bandaid” to be able to experience a life free to make any decision she wants without health being a limiting factor
We also talked about her venture into starting her second company to help business owners create their Kingdom Led mission where she combines the world of faith & business
We talk about navigating challenges when business ebs and flows, being true to yourself as YOU evolve in your mission, and PET INFLUENCING!
Thank you so much for your incredible responses today Baylee!
You can find her at:
@bizbybaylee
@strongbybayleeallison
YOUTUBE:

@itsbayleefalk

PODCAST:

It's Baylee!!

Ever wake up one day and go "damn, I'm sick of my own BS. It's time to step things up a notch"?

Yeah, same.

And this is what I call the "business blues" and it's what happens when you're stuck in maintenance with nothing to really call you to rise to your potential.

If you find yourself at this place, then you've stumbled upon the right episode of The Walking Trophy because today, we're going into the science and the art of the GAME DAY.

Some may call it an "impossible goal" but I take it a step further- set your game day and train your tail off for it.

Enjoy this recording from a Live I did on my Instagram recently and join me as I talk about The World Cup (to all my haters: Go Argetina!), the concept of "impossible goals", and how you can trick your brain and nervous system to perform at a way higher level.

IF YOU'RE INSPIRED BY THIS CONVERSATION AND KNOW GAME DAY IS THE NEXT STEP FOR YOU, you can join Game Day: The 6 Week Sprint LIVE before Monday, August 3rd.

Message me "GAME" on Instagram (@katelyn.pennell) to join

Ready to get a little spicy with this take but...

Today we're unlocking the secret to reaching your next level of success without burning out or feeling like you're constantly in a fight or flight state.

This episode challenges the mainstream focus on nervous system regulation and introduces a game-changing concept: nervous system conditioning.

Imagine being able to not just calm yourself down but to physically hold and thrive in the sensations of stress, pressure, and overwhelm that come with massive growth- and actually use them as fuel for achievement.

Today I reveal how high performers can upgrade their nervous system like a smartphone operating system. Instead of defaulting to regulation techniques that bring you back to baseline, learn to intentionally sit in activation, retrain your brain, and rewire your body's automatic responses.

Learn to gamify stressors, embrace discomfort, and turn it into a tool for unstoppable momentum.You'll discover:

• Why regulation alone isn't enough for high achievers pushing into new heights
• How to reprogram the neural highways that interpret pressure as a threat
• The mindset shift from "calm down" to "turn it on" for peak performance
• Practical exercises for building capacity and holding intense sensations
• The neuroscience behind neuroplasticity and how to upgrade your nervous system at a cellular level

We just hit stop #1 of the GLOBAL BODY-BASED SCALING TOUR AND I HAVE SOMETHIN TO SAY ABOUT IT!

Reflecting on doing some iconic $hit with some iconic women and what this experience taught me as an entrepreneur and soul-led woman.

Key topics:

- Freeing yourself from how others see you

- Setting the energy of the spaces you create & facilitate

- The impact of bringing women together

- How taking massive moves brings massive clarity on purpose and direction in life

Don't worry- we get realllll spiritual with it today ;)

Listen to Kelly's episode: https://open.spotify.com/episode/6z3fJe3ISL9j2mt3cQRFe0?si=dCUz04frRo-YSXTZwSNEVg

Get free body-based scaling workout: https://enroll.katelynpennell.com/free-friday-workout