Champions Mojo for Masters Swimmers

Breaststroke is notorious for sidelining adult swimmers with groin, hip, and knee strain. But what if joint degradation isn't an inevitable part of competitive aging? How do you step away from the sport for 13 years, return at age 40, and capture 13 World Aquatics Masters titles and nine individual world records—all while racing the most joint-punishing stroke on the program? In this episode, City of Cardiff, Wales, UK, swimmer and Freestyle Media Podcast host Helen Gorman joins Kelly Palace to reveal the training routines and mobility habits that preserve joint health in the 50–54 age group. Helen breaks down why breaststrokers can't rely on in-water yards alone, how she maintains pace alongside teenagers without burnout, and the weekly volume balance required to keep joints functioning at an elite level. Inside this episode, you’ll discover: The 20-Minute Joint Armor Habit: Why showing up early for mandatory dryland mobility, foam rolling, and hip activation is non-negotiable for long-term breaststroke health. The 13-Year Layoff Reset: How Helen avoided the frustration trap at age 40 by starting the clock over and setting realistic targets within 5-year age bands. Surviving "Butting Kicking with the Kids": The tactical boundaries of swimming with elite youth squads—and why Helen avoids double workouts to preserve recovery. The 200 Breast Back-End Blueprint: Helen’s go-to broken sets and race-pace repeats to build holding power on the final 50 meters. Technique Over Brute Force: Why elite Masters longevity comes down to holding water rather than muscling through fatigue. The UK Breaststroke Legacy: Cultural coaching insights from the home of Olympic champions David Wilkie and Adam Peaty. Email us at HELLO@ChampionsMojo.com . 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

If you've ever battled crippling race anxiety, felt air-starved mid-race, or wondered how to fall back in love with swimming, this on-deck conversation with 25-year-old coach and former collegiate swimmer Geffen Chang is a must-listen. Geffen opens up about overcoming panic attacks in the 400 IM, his go-to stretch for breaststroke groin pain, and the mental shift that helped him step onto the blocks purely for himself. Inside this episode, you’ll discover: Race-Day Panic Attacks & Air Hunger: Geffen addresses mid-race hyperventilation, anxiety, and the feeling of choking during grueling events (like the 400 IM and 200 Fly), sharing how mental self-talk ("I'm going to be okay") and high practice repetition desensitize fear. Post-College Burnout & Lost Motivation: Offers a blueprint for transitioning from rigid collegiate expectations (swimming for times/coaches) to Masters swimming for personal joy, autonomy, and fulfillment. Breaststroke Groin Pain & Tightness: Provides a specific pre-race mobility stretch (wide sumo squat with lateral shifts) to release hip and adductor tension before getting on the blocks. Event Overwhelm & Multi-Race Endurance: Demonstrates how to mentally approach a heavy, multi-event meet lineup (including long-distance events like the 1500m) as a test of will and celebration of racing rather than pressure for perfection. If this resonates, subscribe to Champions Mojo, share the episode with a swim buddy, and leave us a review so more masters swimmers can find it. Thank you for listening! Email us at HELLO@ChampionsMojo.com . 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 worried that your best performances are behind you? Do you ever step up to the blocks—or walk into a room—and feel entirely underestimated because of your age or size? Or worry that your time out of the water will prevent you from success? This week on Champion's Mojo, we are sitting down with a true generational talent who is completely rewriting the rules of super agers and performance in athletics. Jeannette Brits, a 65-year-old Australian powerhouse, recently did the unthinkable: she shattered the women's 65-69 age division world record in the 800-meter freestyle by almost 30 seconds, clocking a breathtaking sub-10-minute time and also broke the 200 and 400 world records as well. But Jeannette didn't achieve this by being the tallest, the strongest, or the most naturally gifted swimmer in the water. Standing at 5'3" (160cm) and having taken a massive 30-year hiatus from the sport to raise a family and build a career, Jeannette relies on a ferocious work ethic, a "dog-with-a-bone" racing mentality, and the courage to train daily with a squad of men 15 to 20 years her junior. If you've ever felt like the deck is stacked against you, or if you are looking for the motivation to finally make your own comeback, Jeannette’s story is the ultimate blueprint for relentless endurance. In this episode, we dive into: The Comeback Blueprint: How to successfully and safely return to high-level training after decades away from your sport. Using Doubt as Fuel: The exact mental framework Jeannette uses when competitors judge a book by its cover and expect her to go to the back of the lane. Outworking the Advantage: How to overcome a lack of natural height or physical leverage through sheer grit, technical focus, and brutal consistency. The HRT Conversation: Jeannette's candid reality on achieving world-dominating endurance without Hormone Replacement Therapy. Balancing the Grind: How mixing grueling 27km pool weeks with joyful, soul-filling ocean swims keeps injuries and burnout at bay. Tune in to discover why it's never too late to get back in the water, toughen up, and completely surprise yourself. If you loved this episode, please consider leaving us a five-star review on Apple Podcasts— more masters swimmers can find the show. Email us at HELLO@ChampionsMojo.com . 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

With over 50 World Records and a Masters Hall of Fame induction, you might think the average swimmer doesn't have much in common with the legendary David Guthrie—but you’d be surprised. At age 66, he considers himself as fragile as a "teacup." He’s battled debilitating injuries, navigated career curveballs, and learned from his fair share of training mistakes. So how do you continue breaking world records across three straight decades when your body keeps trying to break down? In this pool-deck interview from the Pegasus Masters Meet in Dallas, TX, Hall of Famer David Guthrie breaks down his exact philosophy on race-pace training, tissue recovery, and why most Masters swimmers are training completely wrong. Inside this episode, you’ll discover: The Junk Yardage Trap: Why obsessing over daily total volume leads to a "glide path to stagnation"—and how to shift toward quality intensity. The World-Record 4x50s Set: David’s exact "bread and butter" workout to build 200m race pace and condition your mind for late-race pain. The "Teacup" Athlete Dilemma: Why elite adult swimmers are constantly on the verge of breaking down. The Sleep Position Fix: The surprisingly simple posture tweak that eliminated 18 months of severe SI joint and lower-back pain overnight. Harvesting Low-Hanging Fruit: Why chasing marginal gains in your best stroke is wasting your time—and where your biggest speed breakthroughs are actually hiding. Stingray Paddles & Life Lessons: David’s entrepreneurial comeback story and his ultimate advice on taking care of your future self. Email us at HELLO@ChampionsMojo.com . 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

It's all about the catch! If you get this right you'll feel powerful and protect your shoulders. You'll hear it in detail from NCAA Championship and Olympic-level swim coach Kim Brackin, Founder of Brackin Elite Swim Training (BEST) who breaks down how everyday Masters swimmers can build a powerful, "connected" stroke that protects their joints and drives maximum propulsion. Kim also shares the cues and drills she leans on as a masters swimmer herself, including stroke balance work, skulling for feel, and simple kick progressions that help you find rhythm and propulsion. You’ll discover: Body Position over Brute Force The simple fix to engage your lats Why dropping your hand first destroys your power The Shoulder-Saving Catch Adjustment 3 Essential Masters Drills The Gym Setup In the Tampa Bay, FL Area? MASTERS & FITNESS SWIM CLINIC WITH KIM BRACKIN and OLYMPIC COACH DAVID MARSH REGISTER HERE One morning of elite coaching — tailored for adult swimmers of all levels Sunday, September 6, 2026 • Starting at 9:00 AM North Shore Aquatics Center • Home of Brackin Elite Swim Training • St. Petersburg, FL If this helps, subscribe, share the episode with a lane mate, and leave a review so more masters swimmers can find their mojo. Email us at HELLO@ChampionsMojo.com . 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

Host Kelly Palace and Guest Co-Host Mark Palace sit down with world-ranked, All-American Masters swimmer (and CPA!) 46-Year Old Ryan Kloppe for an action-packed dive into performance hacks, smart gear, and real-life swimming wisdom. Whether you’re looking to scientifically optimize your pre-race warm-up, level up your gear bag, or just hear one of the most unique underwater marriage proposals ever, this conversation is packed with actionable insights and genuine inspiration you won’t want to miss. Ryan is a member of the Blue Dolfins Masters in Orlando, FL. In This Episode, You’ll Discover: The Mindset Flip: How Ryan transformed a devastating false-start DQ into fuel for his best performance yet. Conquering Open Water Jitters: The hilariously effective “bacon and sharks” mind trick for staying calm when you can’t see the bottom. Warm-Up Science Decoded: Why your race-day heart rate might be betraying your readiness—and how to structure your warm-up to fix it. The Ultimate Gear Bag Breakdown: From Finis Slip Fins to Stroke Maker paddles, the exact gear setup behind an All-American's routine. Data & Tech Hacks: High-tech tracking with the PHLex heart rate monitor and what post-swim metrics actually tell you about your training. Lessons Beyond the Pool: Why MMA training and skateboarding translated into better swimming longevity, focus, and hands-on skills. Pure Masters Romance: How Ryan met his wife at lane practice—and the underwater proposal that sealed the deal! Work Hard, Play Hard: Balancing a demanding career as a CPA with elite-level training and a passion for cable wakeboarding on glassy water. Would you consider leaving us a five star review on Apple? That's like getting a best time for us. Kelly and our team would be so grateful. Email us at HELLO@ChampionsMojo.com . 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

Two-time Olympic Gold Medalist Ryan Held sits down with host Kelly Palace in an on-deck interview at the Pegasus Masters meet in Dallas, Texas. Since retiring from professional swimming, Ryan has relocated to Prosper, Texas, stepped into the joys of fatherhood, and transitioned his relationship with the pool through Masters Swimming. What happens when you strip away the pressure of professional contracts, intense college training regimens, and the constant stress of making international teams? You find the pure, unfiltered love of the sport. Ryan opens up about his new, incredibly efficient training routine (just three hours a week!), his experience diving into local Masters meets, and the pure fun of racing events like the 200 IM "just because." He also shares some hilarious on-deck moments—including a scoreboard malfunction that briefly gave him a world-record fly split—and reveals his newfound passion for culinary arts, from perfecting beef empanadas to diving deep into the science of flavor. Whether you are an elite competitor, a Masters swimmer, or anyone searching for a healthier, more joyful balance in your daily life, Ryan’s refreshing perspective on "enjoying the ride" will leave you inspired. Would you consider leaving us a five star review on Apple? It will help more people find the show and get their mojo moving. Thank you! Email us at HELLO@ChampionsMojo.com . 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 build a thriving Masters swim club from scratch, manage a demanding corporate career, and still have the grit to chase top-10 national rankings in the grueling 200-meter butterfly? In this special on-deck interview from the Bumpy Jones Classic in Sarasota, Florida, Kelly sits down with Andy Kroupa —a true champion of the everyday swimming community. Andy isn't just an elite competitor; he is one of the foundational minds behind the powerhouse Legends Masters Swim Club in Orlando. Whether you are looking to reignite your own swimming journey after a long break, balancing a busy life outside the pool, or curious about what it takes to foster a legendary team culture, Andy’s story is a masterclass in leadership by example. Key Takeaways From This Episode: The Power of the Comeback: Andy shares how a simple invitation to help support his friends on a Key West relay sparked his return to competitive swimming after a 20-year hiatus . Building a Legacy: Discover the grassroots origin story of the Legends Masters Swim Club, and how Andy and a dedicated group channeled post-COVID transitions into creating a club that now boasts over 50 members and partners with icons like Rowdy Gaines. The 200 Fly Mindset: Training for the 200 Butterfly at age 57 takes a unique brand of dedication. Andy breaks down his weekly training routine, juggling 3,000-yard sets at lunch and early mornings around his corporate role as an insurance underwriting manager. A Culture of Gratitude: Andy shares a beautiful, behind-the-scenes memory of Olympic Champion Missy Franklin that reminds us all why the culture of swimming is so incredibly special. Champion's Mojo Review: This episode is the perfect reminder of why we love Masters swimming. You don't need a shoe sponsorship or an Olympic medal to be a legend in our sport—you just need the passion to show up, give back, and lead by example. Listen now to find your own mojo! If you enjoy smart, experience-based coaching from everyday champions, subscribe to Champions Mojo, share this episode with a training partner, and leave a review so more Masters swimmers can find the show. Thank you for listening! Email us at HELLO@ChampionsMojo.com . 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 meet Bethany Burchill, Manager Club and Member Services, US Masters Swimming and trace how she goes from swimmer to athletic director to an important position on the National Office Staff of US Masters Swimming. Bethany's passion for swimming changed the trajectory of her well-established high-profile career as an athletic director. Her own love of the sport and her family's deep roots in swimming led her to follow her heart. We break down the most common questions USMS gets and how to quickly find a club that fits your goals, whether you want fitness, community, or competition. • Bethany’s swimming background and her college events in the 400 IM, 200 fly, and distance • Her sports administration path and why she wants to narrow her focus back to swimming • What it’s like raising swimmers in Carmel, Indiana and why community support matters • Why she relocates to Florida and joins US Masters Swimming • The top member services questions about clubs, competitiveness, and getting started • Using the USMS website and Club Finder to locate a program for home or travel • Calling the USMS office for help and talking through what you need • How club administration support helps new and existing clubs succeed • Bethany’s fitness routine as a runner and what might bring her back to racing More on US Masters Swimming at http://usms.org/ Would you consider leaving us a five star review on Apple? That's like getting a best time for us. Kelly and our team would be so grateful. See you next week for another boost of mojo. Email us at HELLO@ChampionsMojo.com . 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

You can love swimming and still feel intimidated by the rulebook, the whistles, and the idea of disqualifying someone. That hesitation is exactly why we wanted an on-deck conversation with Chet Goudy, a USA Swimming deck referee, Masters swimmer, former college breaststroker, and former pro triathlete. He walks us through what a deck ref actually does, what it feels like to run a session from the pool deck, and why meets are always desperate for more well-trained officials. We also get personal about how people find their way back to the water. Chet shares the detour he took away from swimming in high school, the grind of returning for college, and the kind of “legendary” training that rewards durable athletes. From there we jump into Masters swimming culture with the Annapolis Breakfast Club, where 4,000-yard mornings are normal and “Fitness February” means 5,000 a day to build toward open water challenges like the Chesapeake Bay Swim. Then we zoom out to endurance sport and mindset. Chet explains how a coach transformed his triathlon training by making every session purposeful, controlled, and measurable, leading to a pro card and later a 13-week comeback plan to win a race after years away. If you’re a swim parent, a Masters swimmer, or someone curious about volunteering at swim meets, you’ll leave with clear next steps and a fresh view of what it means to support the sport. • deck referee responsibilities and how officiating is the best seat • becoming an official through apprenticeship and on-deck mentoring • why disqualifications help swimmers learn rather than punish them • the social side of officiating and why more officials make meets better • Masters at the Annapolis Breakfast Club with 4,000 yard workouts • preparing for open water goals like the Chesapeake Bay Swim • “train on purpose” lessons from triathlon coaching and earning a pro card Subscribe for more conversations that help you live well and swim well, share this with a swim friend, and leave us a review if it helped you see the pool deck in a new way. Email us at HELLO@ChampionsMojo.com . 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

Molecular biologist, gerontologist and Ultra Marathoner, Dr. Bill Andrews, a pioneer in telomere and telomerase research, sits down with Kelly and makes the case that telomere shortening is the most important clock driving human aging for healthy people and that real “rejuvenation” has to show up in function, not just numbers on a lab report. His blunt standard is the “Betty White test”: can you clearly tell which version of someone is younger by how they look, feel, and behave? From there, we get practical for masters swimmers and endurance athletes. Bill breaks down the tug of war between telomere shortening and lengthening, why inflammation and oxidative stress speed up biological aging, and how training falls into a Goldilocks zone. Consistent movement can build immune tolerance, while sporadic extreme efforts can trigger unnecessary inflammation. We also cover stress reduction through yoga and meditation, and why tapering is a secret weapon for performance and recovery. We also take on the risky side of the longevity marketplace: misleading telomere tests in blood, “anti-aging” tactics that can increase cell turnover, and the hype cycle around peptides, stem cells, and exosomes. Bill explains how he evaluates evidence with critical meta-analysis, shares what he’s seen from telomerase-activating ingredients, and points to tools like the ALCAT food sensitivity test and biological age testing to guide smarter choices. • telomeres as chromosome end caps and why they shorten with each cell division • telomerase as the enzyme that can rebuild telomeres and the “tug of war” model • inflammation and oxidative stress as drivers of accelerated aging • endurance exercise as a Goldilocks effect plus the value of consistency and tapering • evolution’s case for aging and why Bill wants to outsmart it for individuals • Telovital as an example of telomerase activation plus limits of anecdotal results • why average telomere length in blood can rise without true telomere lengthening • how cosmetic resurfacing immune stimulation and some growth signals can backfire • peptides stem cells and exosomes through the lens of critical meta-analysis • practical steps like yoga meditation optimism anti-inflammatory diet and the ALCAT test. For more information on Dr. Bill Andrews https://sierrasci.com/ If you care about lifespan, healthspan, and staying fast in the water as you get longer lived, subscribe, share this with a training partner, and leave a review so more athletes can find the show. Email us at HELLO@ChampionsMojo.com . 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

Coach Kelly Palace shares five rules for swimmers to achieve their personal best. We break down five repeatable rules Kelly has seen across hundreds of champions, from Olympic swimmers to NCAA standouts to masters legends. We talk about picking a goal that creates real emotional pull, then reverse engineering it into pace targets, meet choices, and bite sized milestones you can execute. We also get specific about the details that matter in masters swimming: which meets count for rankings and records, what to watch for with rules and registrations, and why “fast water” factors like pool depth, temperature, and air quality can change outcomes. The big takeaway is simple and demanding: consistency is the foundation, and mindset finishes the job. Expect the best, prepare for the worst, and stay ready to swim well on the messy day, not just the perfect one. If you are planning a new season, chasing a personal record, or making a comeback, this will give you a clear checklist you can use today. • choosing a goal that feels emotionally exciting • breaking the goal into pace, steps, and meets • executing in the right meet with the right rules • looking for fast water and favourable conditions • building consistency as the performance foundation • expecting adversity and staying ready to race anyway Subscribe to Champions Mojo, share this with a training partner, and leave us a review if it helps, what goal are you going after next? Email us at HELLO@ChampionsMojo.com . 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

Ever wonder what separates an average swim lane or team from a championship-level squad? Culture isn’t a poster on the wall—it’s the way your team operates on an ordinary Wednesday morning when you're staring at the black line and nobody is trying to be inspirational. In this episode, we sit down with Greg Clink, 3-time Coach of the Year in basketball, who's a leadership expert, to put a real definition around “championship culture” and make it completely usable for Masters swimmers, coaches, and anyone striving for high performance for a team in our out of the water. We break down what culture looks like in daily behaviors: how you communicate on the pool deck, how you treat your lane mates, and how to "confront the snowball" of small team conflicts before they turn into a full-blown avalanche. From masterfully using end-of-practice “put-ups” to motivate your teammates, to creating buy-in for specific roles, Greg shares simple, actionable tools you can take straight to your next workout or meeting. In this episode, we cover: Defining Team Culture: Why daily operations and standards matter more than big speeches. The Power of "Put-Ups": How to end practice by spotlighting winning behaviors you want repeated. Confronting the Snowball: A leadership mindset for spotting and solving small issues early. The Power of One: How much influence one person can have to shift a team's culture positively or negatively. Creating Ultimate Buy-In: Building pride, accountability, and trust across the entire roster. If you want a healthier, higher-performing team culture in Masters swimming, at work, or at home, dive into this conversation and take one idea into your next practice. For more from Greg visit www.GregClink.com Subscribe for more, share this with a teammate, and help us out—leaving a five-star review on Apple is like getting a best time for us, and our team would be so grateful! Email us at HELLO@ChampionsMojo.com . 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

A 20-year break doesn’t have to be the end of your swimming story. Kelly catches Christina Campfort right on deck for a high-energy chat that hits on something a lot of former swimmers quietly wonder: can you really come back and race fast again after life happens? Christina’s answer is loud and clear. She’s 44, a firefighter and driver engineer, a mom with a newborn, a former college swimmer at the University of Miami, and she recently returned to masters swimming and won four national titles at the YMCA National Championships. We talk about the messy, honest side of being a swimmer: loving the thrill of racing while dreading practice, quitting in high school, returning for a breakthrough season, and later realizing that talent can only take you so far without consistent work. Christina shares how boxing reshaped her work ethic, and how that mindset now fuels her approach in the pool. If you’re looking for masters swimming motivation, sprint training ideas, or a realistic way to train around a demanding job, her low yardage, high intensity focus on speed, tempo, and timing will land. Christina also opens up about life in the fire service, including years in the inner city, the transition to an airport station, and the safety discipline required on taxiways and runways. We connect the dots between athletic training and high-stakes work: staying calm, staying sharp, and showing up prepared. Then we look ahead to her next target, the Police and Fire Games and the World Police and Fire Games in Australia, where she already has her sights set on the competition. • getting back into masters swimming after a long break and finding the right practice group • swimming at the University of Miami, shoulder surgery, and stepping away from competition • loving racing, hating practice, and what she would change about her younger work ethic • building a masters training plan around shifts with low yardage, high intensity sprint work • life as a firefighter and driver engineer, including the move to an airport station • staying safe on taxiways and runways by assuming mistakes can happen • using swim discipline to handle fire academy and medic school demands • setting goals for the US Police and Fire Games and the World Police and Fire Games Subscribe for more stories that help you live well and swim well, share this with a friend who “used to swim,” and leave a review if the conversation sparks something in you. What goal would get you back on the starting blocks? Let us know.... Email us at HELLO@ChampionsMojo.com . 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

Fewer than 50 people on the planet have completed the Oceans Seven Challenge. Putting that in perspective over 7,000 people have summited Mt. Everest , Steve “Moby” Leitch is one swim away from being in such an elite club. You can train for months and still get humbled in minutes when the ocean decides to change the rules. After swimming the Strait of Gibraltar from Europe to Africa, elite endurance athlete, Steve “Moby” Leitch, joins us to break down what makes ultra marathon open water swimming so unforgiving: funnelled currents where the Atlantic meets the Mediterranean, tight wind restrictions, and real-world hazards like commercial freighters. Steve is a member of the Greenville Splash Masters in South Carolina and is coached by Carolyn Moore and Leslie Scott. We also go deeper than one crossing. Steve shares how he returned to swimming after decades away, how 15+ years of sobriety reshaped his definition of strength, and why these Ocean Seven Challenge swims are “sweat equity” that helps fund long-term sobriety living facilities. Along the way we talk about the behind-the-scenes reality that most highlights never show: nausea, cramps, cold water, sleep struggles, and the mental handbrake that tries to pull you out before your body is actually done. What makes this conversation special is the inspiration and the team element. Steve explains how his wife Kelly supports him on the boat with preparation, feeding, and calm communication under pressure, and why that partnership has strengthened their marriage. If you’re a masters swimmer, triathlete, or anyone searching for practical endurance training advice, you’ll take away a clear framework: train for the worst day, keep your self-talk simple, and anchor every hard stroke to a purpose bigger than the finish. You'll hear: • why the Strait of Gibraltar is uniquely hard with currents, wind rules, and shipping traffic • how Steve returns to swimming after decades away and builds a life around faith, family, and sobriety • why (Steve's wife) Kelly’s role on the boat matters and how their swim communication strengthens their marriage • what “endurance” means beyond fitness and how training for worst-case conditions builds it • how sprint work, strength training, mobility, and sleep support long channel swims • mental self-talk in the pain cave and the simple reset of one stroke at a time • English Channel and Cook Strait moments with cramps, sickness, cold, and being pushed off course • using an honest past to help others through addiction recovery and long-term sobriety housing • what a champion mindset means when you stop trying to fit in • the final Ocean Seven target with Catalina and why the next swim is always the hardest If this helped you, subscribe, share it with a friend who needs a comeback story, and leave us a review so more swimmers can find the show. Email us at HELLO@ChampionsMojo.com . 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 we if women treated our bodies like a gift instead of a problem to fix? And men you'll want to listen up if you have ever been asked by a woman, do I look fat? You'll get the right answer in this episode! After swim practice, we sit down with Stephanie Havelka, a true water woman whose life in sport spans competitive swimming, Kona Ironman, outrigger canoe racing around the globe, surf ski, and even Olympic Trials kayaking. She also happens to be the founder of Sportkini, a swimwear brand built for athletic women who actually move. She's also a #1 ranked US Masters swimmer. We talk about how a “champion mindset” transfers from one sport to the next: being coachable, staying curious, and using training as a tool for confidence. Stephanie shares the behind-the-scenes story of how Sport Kini started with sketches at 14, then took shape after a chance meeting with a top Australian swimsuit designer who taught her how to build suits that stay put, feel good, and hold up to chlorine, salt water and real adventure. If you’ve ever searched for athletic swimwear, sport bikinis, or a two piece swimsuit you can truly swim in, you’ll hear exactly what “function first” looks like. Then we go deeper into body confidence. Stretch marks, scars, changes, and the constant background noise of “should” do not get the final say. Stephanie lays out a simple, brave approach: wear what you want, try it a little at a time if you’re nervous, and get your mind off the suit so you can get back to the sport you love. She also shares how she lost 52 pounds by lowering stress and addressing an autoimmune flare cycle, and how that shift helped her return to training and post the #1 US time in the 55–59 SCM 100 free while still seeing big room to improve. If you know a masters swimmer, triathlete, paddler, or any active woman who needs a boost, share this conversation with them. Subscribe to Champions Mojo, leave a review on Apple Podcasts, and tell us what you’re learning to embrace in your own body. • Stephanie’s path from competitive swimming to Kona Ironman, outrigger canoe racing, surf ski and Olympic Trials kayaking • Using a sport mindset to learn new skills, accept coaching and push through setbacks • The long origin story of Sport Kini, from teen sketches to an Australia mentor to selling 700 suits solo • Why athletic women need swimwear built for movement, real sizing and durable construction • Body confidence as a practice, letting go of shame and wearing what you want • Losing 52 pounds by lowering stress, addressing autoimmune flare-ups and making swimming fun again • Current masters swim training, plus focusing on starts, turns and future meet goals https://sportkini.com/ https://www.instagram.com/sportkini/ Would you consider leaving us a five star review on Apple? That's like getting a best time for us. Kelly and our team would be so grateful. Email us at HELLO@ChampionsMojo.com . 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 talk with Chris Harris, the Warrior Maker, an elite athlete, author and speaker, who has trained Navy Seals, Green Berets and professional athletes to have tough mindsets. He says it's about mastering the space between stimulus and response so pressure will stop running your life. We break down metacognition, subconscious habit change, and race ready mindset tools that help master swimmers stay resilient and perform on purpose. • Chris’s turning point from homelessness to a mission of “sending down the rope” • What “warrior” means as mindset rather than combat • Slowing down the response and dropping the need for approval • Metacognition as a tool for real time micro adjustments • Autopilot behaviour and why fear based patterns feel automatic • “Critical Carl” as the subconscious firewall that blocks unfamiliar change • Getting into theta state through meditation, hypnosis, and planned repetition • The MetaCue method using a future memory, gratitude, and a daily cue • Resilience built on a clear why plus acceptance of inner rivals • Ego, insecurity, and identity shifts that can derail performance • Endurance racing as a long stimulus response gap that demands automation • OODA (observe, orient, decide, act) loop thinking applied to sport and execution Chris's book, The Book of Mindset is available on Amazon. Would you consider leaving us a five star review on Apple? That's like getting a best time for us. Kelly and our team would be so grateful. Email us at HELLO@ChampionsMojo.com . 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

After 17 Ironmans, a broken ankle might not feel like a full stop, but for Jane Esahak-Gage it becomes a pivot point. After decades of pushing her body through Ironman triathlon training and racing, she gets one piece of advice that changes her path: get back in the pool. What happens next is the kind of surprise many endurance athletes secretly hope for, a return to movement that feels healing instead of punishing. Jane brings a rare perspective as a world-class long-distance triathlete who also thrives in masters swimming. We talk about her biggest triathlon highlights, how she and her husband George built a life around sport, and the day a bike crash with a red-light runner rewrote their story. The recovery, the fear that can linger around cycling, and the resilience required to keep showing up all surface in a candid, human way. From there, we get practical about masters swim training and why it works. Jane shares her weekly routine, why intervals and stroke variety beat endless freestyle, a favourite set for sharpening 400 IM speed, and the strength training habits that support shoulder health and durability. If you care about longevity in sport, low-impact fitness, injury prevention, and rediscovering joy in training, this conversation delivers real takeaways you can use at your next practice. If you enjoy the show, subscribe, share it with a training buddy, and leave a review so more swimmers can find us. What’s one change that made your training feel better overnight? Email us at HELLO@ChampionsMojo.com . 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

Doug Springer is 80 years old, but looks and swims like he's 20 years younger. He joins us to unpack the swims that led to four world records, including a jaw-dropping 400 IM where he took 17 seconds off the world mark and cleared the national record by 35. If you love masters swimming, training for longevity, or simply want proof that performance doesn’t expire, this conversation delivers real fuel. We dig into the details that make Doug’s approach so fascinating. He’s a self-described breaststroker, yet he leans into unconventional solutions across strokes, including breaststroke kick during butterfly and a double-arm backstroke paired with that same kick. The bigger takeaway isn’t “break the rules,” it’s “know your strengths,” then build technique you can repeat under fatigue while protecting your shoulders and joints. For adult swimmers and older athletes, that mindset can be the difference between plateau and progress. Doug also shares a practical, repeatable masters swim training rhythm: sprint-focused days, distance-focused days, and a realistic weekly schedule built around work and recovery. We talk favourite sets, why 50s are a staple for many older swimmers, and how he helped build a thriving masters program in a retirement community, using USMS Adult Learn to Swim to welcome beginners and dual meets to make racing feel inviting. If you’ve ever wondered how to stay fast, connected, and motivated in the pool for decades, press play. Subscribe for more stories and coaching-grade tips, share this with a lane mate, and leave a review if the show helps you swim and live better. What’s one part of your training you’d change to swim strong for life? Email us at HELLO@ChampionsMojo.com . 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

Doubt shows up for everyone, even the most decorated athletes. We invited bestselling author and two-time TEDx speaker Simone Knego to break down a simple, durable system for building confidence that actually holds under pressure. Her REAL method—respect yourself, embrace your failures, ask yourself what you want, and live without limits—turns confidence from a fuzzy feeling into a daily practice you can train like endurance, breath control, or pacing. We start by redefining self-respect as the foundation of performance: recovery, sleep, and boundaries that protect your best work. Simone explains how setting limits at home, on teams, and at the office teaches others how to treat you. Then we reframe failure as data, not identity, and share practical ways to process a bad race or rough set without letting it define the next one. You’ll hear why giving yourself a “move on” date shortens the spiral and how to turn the inner critic into a useful coach. Asking what you truly want might be the hardest—and most freeing—step. Masters swimmers and weekend warriors alike feel the pull of old identities and outside expectations. We explore how naming your real goals changes your training, stress, and satisfaction. Simone also shares her quick “Control Alt Delete” mindset reset: catch the thought, tell a better story, and delete beliefs that don’t serve you. It’s a powerful pattern interrupt when stakes are high. Simone’s Kilimanjaro climb ties it all together. Training from flat Florida with breath-restriction work, loaded hikes, and strength, she learned to manage doubt one step at a time. On the mountain and during a painful descent, she discovered that going slower can reveal more—and that persistence is confidence in motion. We also talk openly about leaving an abusive relationship, repairing self-talk, and modeling respect for the next generation. If you’re ready to build unshakeable confidence without burning out, this conversation offers clear tools you can use today. Subscribe, share with a friend who needs a boost, and leave a quick review to help others find the show. What part of the REAL method will you try first? Email us at HELLO@ChampionsMojo.com . 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