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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. 


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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


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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.


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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


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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.  

Madisyn Cox: Steadfast Strength, Episode #25

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

Episode 24: Eat Like a Champion, Ketogenic and Intermittent Fasting

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: 


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: 

https://www.drperlmutter.com/benefits-of-intermittent-fasting/


Episode Topics and Mentions


Ketogenic diet

Intermittent fasting

Diabetes

Inflammation

Michael Andrew

Kohlrabi

Cauliflower

Caulipower Pizza

Almond flour

DietDoctor.com

Radiology

Elite cycling

Keto flu

Acne

Nuts

Dairy

Stevia

Halo ice cream

IMF

Digestion

Autophagy

Yoshinori Ohsumi

Reduction of skin sag

Traumatic brain injury

Alzheimer’s disease

Parkinson’s disease

Breast cancer

Eczema

Red Skin Syndrome

Cholesterol

Fasting Documentary

Science of Fasting 

HALT: Hungry, angry, lonely, tired/thirsty (are you eating for these reasons?)

SMERF: Sleep, Meditation, Exercise, Rest, Food plan 

Macadamia nuts 

MacFarms Macadamia nuts

Quest Bars

Celestial Seasonings Bengal Spice Tea

Pink Himalayan salt

Overeaters Anonymous

Food addiction

Disordered eating


Action Items From the Hosts 


Maria: If you aren’t happy with how you are eating now, do some research. Google different eating styles and make a plan. 


Kelly: If you feel hungry or overwhelmed, think about HALT and SMERF, and find out what your true motivation is. 


Quote of the Week: “Fasting is like spring cleaning for your body." - Jentezen 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

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Episode 23: Winning Perspective with Arthur Albiero

Episode 23: Winning Perspective with Arthur Albiero

 

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 4championsmojo@gmail.com

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

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Episode 17: Big-Hearted Swimming, with Zane Grothe

Episode 17 Show Notes

Episode 17: Big-Hearted Swimming, with Zane Grothe

Big-Hearted Swimming


On today’s episode, Kelly Palace shares her interview with distance swimmer Zane Grothe that she conducted at the recent Pro Swim Series event in Bloomington, Ind. Grothe talks about how watching himself on video improves his technique and how other swimmers like Michael Phelps, Michael Andrew and Caeleb Dressel inspire him.


Grothe talks about how pushing himself to do his best in the pool has helped him succeed in other areas of life too. He shares a typical training week and what his diet entails with listeners -- and explains the “why” behind his mohawk hairstyle.


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  iTunes,  Spotify and  Google Play.


More About Zane Grothe


Zane Grothe is a freestyle swimmer who shines in distance and mid-distance events. He broke the American and U.S. Open records in the 500 yard and 1650 yard freestyle events at the 2017 USA Winter National Championships and is training for a chance to compete on the USA Olympics Swim Team for 2020. Grothe holds a Bachelor of Arts degree in Aerospace Engineering and said he hopes to one day work for a space-focused company, like SpaceX or Boeing.


Episode Topics and Mentions

Kurt Cady

Caeleb Dressel

Michael Phelps

Michael Andrew

Niki Nolte

Indiana University

Auburn University

Florida State University

Pro Swim Series

2020 Summer Olympics

Aerospace Engineering

SpaceX

Boeing

Livestrong Foundation

TEAM NEGU

Love Your Melon Foundation

Thyroid Cancer

Childhood Cancer

Mohawks

Pickleball


Action Items From the Hosts

Maria: Challenge yourself to deal with pain - how much pain can I manage? Pain isn’t a bad thing. Move through pain to become more mentally strong.

Kelly: Inventory whatever you are working on in your life and identify your strengths and weaknesses and then decide to work on your weaknesses.


Quote of the Week: “The seat of knowledge is in the head, of wisdom, in the heart." -- William Hazlitt


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.

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Episode 16: Performance Anxiety

Episode 16 show notes

Episode 16: Performance Anxiety

The pressure to succeed can feel overwhelming for athletes or anyone preparing for something that means a lot. Conquering performance anxiety takes the right mindset and building up confidence in tangible ways.  


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 iTunes, Spotify and Google Play.


5 Tenets to Combat Performance Anxiety

  1. Practice, practice, practice - If you've done your preparation, you know you are ready and it can give you confidence.
  2. Create a pre-performance routine - Have a set routine before a performance.
  3. Stay in your lane - Focus on your own performance, not what others are doing.
  4. Use adrenaline for fuel - Use caffeine as an ergogenic. 
  5. Add a "so" to your "what ifs?" - Visualization is key. 


Action Items from the Hosts

Kelly: Think about something coming up and give yourself a “So what?” so that the event is not so scary. 

Maria: Focus on the process and focus on what you are doing -- not what others are doing. Do what you do and enjoy it in the moment.


Quote of the Week

“There is no strong performance without a little fanaticism in the performer.” -Ralph Waldo Emerson


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

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