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Defeating Procrastination with Kelly and Maria, Episode #32

Defeating Procrastination with Kelly and Maria, Episode #32

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Procrastination is a challenge we’ve all faced at one point or another. Who hasn’t struggled with delaying, avoiding, and procrastinating on issues that are important? Why do we procrastinate?  How can we stop procrastinating? How can we kick this bad habit for good? Kelly Palace and Maria Parker answer these questions, and dig into the science of procrastination, to give listeners tools to help defeat procrastination. 


Kelly and Maria discuss several tools for defeating procrastination which you’ll be able to use today! Below is just one of the ideas to help you defeat procrastination:


A Look at Temptation Bundling

Temptation Bundling is a concept that Katy Milkman at The University of  Pennsylvania developed. Simply put, the strategy suggests that you bundle a behavior that is good for you in the long-run with a behavior that feels good in the short-run.


Here are a few common examples of temptation bundling:

  • Only listen to audiobooks or podcasts you love while exercising.
  • Only get a pedicure while processing overdue work emails.
  • Only watch your favorite show while ironing or doing household chores.
  • Only eat at your favorite restaurant when conducting your monthly meeting with a difficult colleague.


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

Procrastination

Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear

Present Self versus Future Self

Breast cancer

Mammogram

Temptation bundling

Katy Milkman at The University of  Pennsylvania

Distraction

Visualization

Mindfulness

Seinfeld Strategy

Procrastinus.com

Commitment contract

Stickk.com


Action Items From the Hosts 

Kelly - Think about my future self when it comes to things like vitamins, eating right or exercising. What can I do in the present to make the future better?

Maria - Take the time to be intentional about what I am doing. Get a wall calendar and mark a red “X” for the days I complete a new eating habit or string together an action that will help me reach my goal.


Quote of the Week

“You may delay, but time will not, and lost time is never found again.” --  Benjamin Franklin


Have something you want to share with us? Email it to 4championsmojo@gmail.com.

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

Ella Eastin: Practicing Patience, Episode #31

Ella Eastin: Practicing Patience, Episode #31

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They say patience is a virtue and life likes to test it. This episode highlights the extreme patience practiced by Ella Eastin, one of the USA’s toughest swim stars and member of the National Team. Ella Eastin discusses a couple of major setbacks that delayed her Olympic swimming dreams and how she is patiently waiting to make her mark on the international long course scene with hosts Kelly Palace and Maria Parker.


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 Ella Eastin


Ella Eastin has earned 12 NCAA Titles and in is the first woman to four-peat by winning the grueling 400 IM all of her college years at Stanford University, while helping Stanford win the NCAA overall title for the last three years of her career. Now, Ella Eastin is a professional swimmer, sponsored by Arena, and a member of the LA Current professional swim team.


In 2017, in what could be deemed as her breakout long course swim, which qualified her for the World Championship Team, later turned into a disqualification for something known as the “Lochte Rule.” Then in 2018 again when it was time to earn a spot on the 2019 World Championship team, Ella fell ill with Mono and had a sub-par performance at the World Team Trials. But now Ella is healthy and has patiently been waiting to make her first Olympic Team. 


Episode Topics and Mentions

Stanford University

Arena

LA Current

NCAA

Degree in Human Biology

Nursing

Lochte Rule

World University Games

Delayed gratification

Katie Ledecky

Simone Manuel

Elizabeth Beisel

Leah Smith

Melanie Margalis

Madisyn Cox

Steve Furniss

Greg Meehan


Action Items From the Hosts 

Kelly - To remember that the goals that I have may not turn out exactly as I want, but I know that some moments will come out of the hard work.

Maria - To think, persevere and be patient and know that something good will come if I put good intentions and heart into it.


Quote of the Week

"Know that what you do today may not show results right away, but in the long run it is going to pay off " - Ella Eastin


Have something you want to share with us? Email it to 4championsmojo@gmail.com.

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

Responsibility to the Rescue, Episode #30

Responsibility to the Rescue, Episode #30

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What does the word “responsibility” mean to you? The topic of responsibility is important if you want to win in sports or life but it is an underrated topic. Merriam-Websters Dictionary’s various definitions center on responsibility consisting of “having a duty,” “being accountable” and “making decisions without another’s authority.” Responsibility, however, has a lot to do with ownership. 


Hosts Kelly Palace and Maria Parker share their own experiences with taking responsibility for things that have happened in their lives and how they use the word “ownership” as a synonym for “responsibility.”


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.


Tips for Taking Responsibility for Your Thoughts, Feelings, Words & Actions

  1. Stop blaming and making excuses.
  2. Stop complaining.
  3. Manage your duties.
  4. Keep a schedule.
  5. Avoid procrastination. 


Episode Topics and Mentions

Ownership

Jocko Willink 

Leif Babin 

Extreme Ownership: How U.S. Navy Seals Lead and Win

David Goggins

Victim mentality

Entrepreneurship

Side hustles

Joelle Casteix’s Ted Talk 

Red Skin Syndrome

Topical steroids

Cognitive behavioral therapy


Action Items From the Hosts 


Kelly: Avoid procrastination and own what you need to do.


Maria: To avoid “kicking and screaming” and to remind yourself that you are an adult and responsible for your thoughts. 


Quote of the Week


“Being responsible is an enormous privilege.... It's what marks anyone a fully grown human.” - Barack Obama


Have something you want to share with us? Email it to 4championsmojo@gmail.com.


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

David Marsh: Changing a Culture, Episode #29

David Marsh: Changing a Culture, Episode #29

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How can you make culture adjustments that positively impact your surroundings -- at work, at home, in sports and in life? This episode features an exclusive interview with Team Elite swim coach and 2016 Olympic Women's Swimming Head Coach David Marsh who talks about changing the culture of a team, what it takes to be successful and some of his future plans. 


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 David Marsh


David Marsh is the head coach of Team Elite in San Diego, Calif.  

Marsh was the 2016 Olympic Head Women’s Swim Coach. Prior to founding Team Elite he was the men's and women's swimming coach at Auburn University. After becoming head coach of Auburn in 1990, Marsh led the men's team to seven NCAA national championships and the women's team to five national championships . He finished his coaching career at Auburn in 2007 and has been working with Elite Swimmers ever since. Coach Marsh is well known internationally, having coached 49 Olympians from 19 different countries. In December 2016 Marsh was named the Professional Adviser of the Israel Swimming Association, with a goal of preparing the country's swimmers for the Tokyo 2020 Olympics


Episode Topics and Mentions


Auburn University

Auburn Swimming

Charlotte, North Carolina

Team USA Swimming

US National Team

Southern California

Israel Swimming Association

Jeff Gaeckle

Michael Chadwick

Kathleen Baker

Marko Djordjevic

Kristin Marsh

Rowdy Gaines

Bob Groseth

Pat Calhoun

Josh Davis

Mark Spitz

Daniel Coyle

Nick Shackell

Mark Gangloff

Cullen Jones

John Wooden

Yoav Bruck

Jim Sheridan

Dean Hutchinson

Bill Pilczuk

Ralph Crocker

Adrian Bender

Hayley Piersol

Mike Bottom

Dave Bottom

Adam Schmitt

Dave Durden

John Maxwell

Rick Dumont

Marius Kusch

Alyssa Marsh

Pam Swander

Summer Sanders

Michael Andrew

Richard Quick

Jimi Flowers

Dorsey Tierney-Walker

Kim Brackin

Bo Jackson

John Hargis

Dave Denniston

Jack Johnson


Action Items From the Hosts 


Kelly: To take some quiet moments and think about what I can do to be better.


Maria: Be open to bringing people in to help grow my business and infuse it with new project ideas. 


Quote of the Week


"The Culture is the centerpiece. You'd rather have a good culture than a good immediate result because culture will cause the result to repeat". --David Marsh


Have something you want to share with us? Email it to 4championsmojo@gmail.com

Taming Time Management, Episode #28

Taming Time Management, Episode #28

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Do you feel like you never have enough time? We could all use some help with time management and that’s what this episode is all about as hosts Kelly Palace and Maria Parker share five key points that will help you be more productive and make time for more of the things you love doing. 


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 Time Management


Make the most of your time with these 5 pillars of time management:


1. Prioritize the toughest thing on your to-do list first

  • Eating the frog - Make sure you are doing what is most important first


2. Eliminate distractions in order to focus 


  • Deep thinking - a skill that many are missing now
  • We are 40% faster in productivity when we aren't interrupted
  • TIP - Set time blocks for focused work


3. Put it on the schedule  

  • Use shared calendars with those that need to know
  • Put fun things on the schedule too


4. Just say no

  • Know your priorities so you can focus on them


5. Delegate - It's a boss skill 

  • Ask other people to handle tasks they can do for you, so you can focus on the important ones.


Episode Topics and Mentions


Time management

Deep thinking

Priorities 

Google Calendar

Scheduling

NC State

Trish Blackwell

Buffer of time

Japanese culture

Delegation

Upwork.com

Dave Jackson - The School of Podcasting

The Podcast Review Show


Action Items From the Hosts 


Maria: Figure out what to delegate - and take the time to do it.


Kelly: Say no to yourself and don’t look for things to do that are not on your priority list.


Quote of the Week:


“It is not enough to be busy. So are the ants. The question is: What are we busy about?” -- Henry David Thoreau


Have something you want to share with us? Email it to 4championsmojo@gmail.com.

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

Gold Medal Mindset with Ryan Held, Episode #27

Gold Medal Mindset with Ryan Held, Episode #27

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What does it take to develop a gold medal mindset? 2016 Olympic Gold Medalist, and one of the world’s best sprint freestylers, Ryan Held joins the Champion’s Mojo podcast to talk about his mindset and more. Ryan is an NCAA post-grad, professional swimmer fresh off of winning the 50 and 100 free -- setting a US Open Record -- at the 2019 Summer Nationals. But this summer was very different than last. You'll hear in depth about Ryan's recent adventures, including his theories on the science of swimming and using nature to be mindful. You’ll even find out his favorite pool in the United States.


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 , Stitcher and Google Play.


More About Ryan Held


Ryan Held recently completed a stellar NCAA career at NC State University. He is a sprint freestyle and butterfly swimmer who is originally from Springfield, Illinois who was named Illinois State Swimmer of the Year in 2014. He is a 2016 Olympic Gold Medalist and one of the world’s best sprint freestylers. Ryan made internet history when his emotional outpouring on the Olympic medal stand was widely broadcast and shared online.


Episode Topics and Mentions


Freestyle swimming

Freestyle sprinter

NC State

Indiana University

Team Elite, San Diego

Tuscaloosa, Alabama

Raleigh Botanical Garden

Yahya Radman

Bobby Guntoro

Braden Holloway

Coley Stickels

Dean Farris

Tate Jackson

Josh Snyder

Michael Andrew

Stroke mechanics

Physics of water

Human kinesiology

Tapering

USRPT training

Medal factory

Long course swimming

Connecting with nature

Forest bathing


Action Items From the Hosts 


Kelly: Spend more time in nature - at least three times per week - and “forest bath” when possible.


Maria: Say “no” to the immediate in order to reach bigger, longer goals. 


Quote of the Week


“When we get too caught up in the busyness of the world, we lose connection with one another – and ourselves.” – Jack Kornfield


Have something you want to share with us? Email it to 4championsmojo@gmail.com


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

Listen to Every Episode of Champion's Mojo by clicking the episode below

The Power of Routines, Episode #26

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The Power of Routines, Episode #26, Show Notes

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! 


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 4championsmojo@gmail.com.
Keep up with the show by visiting YouTube, ChampionsMojo.com and visiting the Facebook page, Instagram page, and Twitter page.  

Listen to All Episodes on YouTube

Madisyn cox: Steadfast strength, episode #25

 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 4championsmojo@gmail.com


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

episode 24: Eat Like a Champion

Madisyn Cox: Steadfast Strength, Episode #25