We have a responsibility to share our struggles with others -- even the most tragic. Keynote speaker and author Karen Allen joins the podcast to talk about how the still-unsolved murder of her husband drives the work she does today to help others embrace the “beauty in the mess” of their lives. Sign up for your free consultation on health, leadership and life coaching with Kelly or Maria at ChampionsMojo.com/cm-coaching.Catch up on EVERY episode at ChampionsMojo.com.MORE ABOUT KAREN ALLENKaren Allen is a keynote speaker, author, podcaster and executive leadership coach who helps others embrace the mess of their lives through her 100% Human brand. After losing her husband to a still-unsolved murder, Karen also lost her car, her job and her home in her despair. To save her own life and build a better one for her son, she began the work of healing -- step by step -- and in the process found her calling to help others work through the pain and conflict in their own lives, and use it for good. Learn more about Karen Allen on her website. Episode Topics and MentionsKaren Allen’s websiteKaren Allen&apos;s podcast 100% HumanGrowth mindsetKaren Allen’s Ted TalkCrossFitMurder victimCold caseThe Shack by Willliam P. YoungForgivenessPersonal healingNeuroplasticityStop and shift mentalityMental strengthMental wellnessMental performanceThe Great Work of Your Life by Stephen CopeDharmaTakeawaysKellyFind one simple tool that helps you get through a hard day or to build a new habit -- and you will be stronger over time.Connect with someone else when you are in a traumatic or difficult situation, even if you don’t talk. Do not isolate yourself.MariaLook back and see how long it’s been since the last time you did something you are trying to change, and compare behavior to how you were before -- not to how you want to be later.Productive venting is important to say how we really feel, in a safe place. Then once your feelings are out, decide what you want to do next to move forward.Quote of the Week“People think that acceptance means that everything’s okay. Acceptance is acknowledging your starting point and just saying, “Okay, I acknowledge where I am, I accept where I am and now I can choose more clearly what direction I want to go.’” -- Karen AllenSubscribe to the Champion&apos;s Mojo podcast on Apple Podcasts, Spotify and Google Play.Have something you want to share with us? Email it to hello@championsmojo.com.

Champion's Mojo

Karen Allen: From Tragedy to 100% Human, Episode #131

Many thought leaders believe that to be successful we must get out of our comfort zone. And also that today&apos;s society is making us, well, soft.  Kelly and Maria share concrete ideas for getting uncomfortable in life, including in athletics, relationships and ambitions.Sign up for your free consultation on health, leadership and life coaching with Kelly or Maria at ChampionsMojo.com/cm-coaching.Catch up on EVERY episode at ChampionsMojo.com.Episode Topics and MentionsDo Tough by Maria Parker (December 2021 release) The Comfort Crisis by Michael EastonSeventeen Magazine and the Alternating Theory of HappinessBreast cancer awarenessFactfulness by Hans RoslingRelational vulnerabilityVulnerabilityNative American concept of having “75 problems”Brain cancerAnxietyGrand CanyonCold showersDeath awareness  Death scare Pawtuckaway State ParkFranconia Loop TrailIntermittent fastingPrevalence-induced concept changeDementiaTrans-American Race (cycling)TakeawaysKellyWhen you see an opportunity to build something new, take it -- even if you feel hesitation.Be brave and confront uncomfortable, inconvenient relationships -- despite the outcome.MariaGo out of your comfort zone to do things with people you love, right now, instead of waiting until you find the perfect time or fit.Take on new, exciting challenges where you may know nothing going into them and learn from them.Quote of the Week“You gain strength, courage and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, &apos;I have lived through this horror. I can take the next thing that comes along.&apos;” -- Eleanor RooseveltSubscribe to the Champion&apos;s Mojo podcast on Apple Podcasts, Spotify and Google Play.Have something you want to share with us? Email it to hello@championsmojo.com.

Are You Too Comfy?, Episode #130

How has adversity inspired your success?Renowned cross-country coach Desmond Dunham, known to his athletes as Coach Dez, joins the podcast to talk with Kelly and Maria about how he turned pain in his childhood into a passion for mentorship. He talks about the lessons in his new book, Running Against the Odds, and how coaching is one way he gives back to the community.  Sign up for your free consultation on health, leadership and life coaching with Kelly or Maria at ChampionsMojo.com/cm-coaching.Catch up on EVERY episode at ChampionsMojo.com.MORE ABOUT DESMOND DUNHAMDesmond Dunham, or as he’s known to many, Coach Dez, is a nationally-renowned running coach, mentor, Under Armour Coach Ambassador and the author of the newly released book, Running Against the Odds. Coach Dez is a nationally acclaimed track and field and cross-country coach who has been teaching, mentoring and coaching in the Washington, D.C. Metropolitan area for over two decades. He’s also the founder of Kids Elite Sports which offers summer sports camp and youth sports training. This camp has positively affected nearly 800 students.Episode Topics and MentionsCross country runningCoachingKids Elite SportsRunning Against the Odds by Desmond DunhamVietnam WarPTSDDomestic violenceSpeech impedimentDyslexiaEndorphinsSerotoninHoward UniversityMentorshipAlcoholismGary, IndianaLittle League BaseballThe steel industrySouth AfricaBronchitisApartheidTakeawaysKellyGoals need a plan to be successful. There is a place for wishing -- but goals need actual planning to come to fruition.“Anti-influencers” can inspire us to do the opposite of what they do and inspire us to positively change the world.MariaFollow your passion, even if it leads somewhere that doesn’t seem as shiny as another option. Failure can be a great teacher and inspire later successes. Quote of the Week“You can find something that can be your passion, your outlet, that can give you a lot of fuel so that you can have maximum output in everything else that you do.” -- Desmond DunhamSubscribe to the Champion&apos;s Mojo podcast on Apple Podcasts, Spotify and Google Play.Have something you want to share with us? Email it to hello@championsmojo.com.

Desmond Dunham: Succeeding Against the Odds, Episode #129, 10-05-2021

Purposeful living takes us to a higher level of joy in life -- but how do we find our purpose? Health and leadership coaches Kelly Palace and Maria Parker outline eight steps to finding your life’s purpose -- and then implementing it. Sign up for your free consultation on health, leadership and life coaching with Kelly or Maria at ChampionsMojo.com/cm-coaching.Catch up on EVERY episode at ChampionsMojo.com.8 Ways to Find Your Life’s PurposeAsk yourself: What am I passionate about or what do I LOVE to do?Ask yourself: What values and strengths drive my behaviors?Create a Life Purpose or Mission Statement. Decide what you want out of life, and outline your goals.Use tools that can help you figure out your purpose. Take the Passion Test, developed by Chris and Janet Attwood.Take time for yourself to find and experience your purpose and passion. Ask yourself: When was the last time I experienced pure joy? Then go do more of that. Episode Topics and MentionsThe Power of Myth and Hero’s Journey by Joseph Campbell Character strengthsViacharacter.org What color is your parachute? by Richard Nelson BollesPassion Test, developed by Chris and Janet AtwoodTakeawaysKellyBe present with your mission statement - revisit it, refine it, reflect on it.Remember to set new goals so that you still feel driven.MariaTake the Passion Test, even once a year, to align your actions with your purpose.It’s so important to take time for yourself, to be quiet with yourself and not fill every second with “stuff.”Quote of the Week“You were put on this earth to achieve your greatest self, to live out your purpose, and to do it courageously.” ― Steve MaraboliSubscribe to the Champion&apos;s Mojo podcast on Apple Podcasts, Spotify and Google Play.Have something you want to share with us? Email it to hello@championsmojo.com.

How to Find and Live Your Life’s Purpose, Episode #128, 09-20-2021

Do you realize what a gift this ONE life truly is? How do you find your self worth and overcome life&apos;s challenges to enjoy that gift?Wellness and high performance coach Nordine Zouareg, author of the book Inner Fitness, talks with Kelly and Maria about how he overcame physical challenges and anxiety in his childhood to become a world-renowned bodybuilder -- and how he continues to motivate others today through his books and coaching.Sign up for your free consultation on health, leadership and life coaching with Kelly or Maria at ChampionsMojo.com/cm-coaching.Catch up on EVERY episode at ChampionsMojo.com.MORE ABOUT NORDINE ZOUAREGNordine Zouareg is a French-American fitness personality, high-performance coach and author who has won Mr. France, Mr. Europe, Mr. World and Mr. Universe. He was a sickly infant, with a birth weight of two pounds. Poor health played a huge role in his childhood, resulting in a lot of spinoff problems, such as bullying. During his teens, he focused on becoming a gymnast, eventually finding bodybuilding and earning his first national title in 1985. He went on to win Mr. Universe twice - in 1986 and 1988. Today he is an author and promotes his “mind over body” philosophy.Episode Topics and MentionsBodybuildingCOVID-19 pandemicBodybuildingInner fitnessInner conflictWellness coachingAnxietyMental healthFinding your passionRacismMeditationGymnasticsDwayne “The Rock” JohnsonSelf worthHappinessNordine’s InnerFitness TribeTakeawaysKellyFollow your passion and it will release you from your anxiety.Remember to do more of what you love, less of what you tolerate and none of what you hate.MariaUse the concept of the anchor -- a vision in your mind that programs you to walk in the direction of your goals. At the base of every mountain, there is someone willing to help you. Find that person or those peopleQuote of the Week“Inner fitness is simply the harmony or the equilibrium between the emotional, mental, physical and spiritual aspect of one’s self. When you have that in equilibrium, you have inner fitness.” -- Nordine ZouaregSubscribe to the Champion&apos;s Mojo podcast on Apple Podcasts, Spotify and Google Play.Have something you want to share with us? Email it to hello@championsmojo.com.

Nordine Zouareg: Boosting Your Inner Fitness, Episode #127, 09-07-2021

Are you moving too fast through life? Are you paying attention to your life -- or always thinking of the next thing on your list?Certified health and wellness coaches Kelly Palace and Maria Parker give 10 tangible tips for slowing down and building a mindful mindset to reduce anxiety and stress and improve physical health.Sign up for your free consultation on health, leadership and life coaching with Kelly or Maria at ChampionsMojo.com/cm-coaching.Catch up on EVERY episode at ChampionsMojo.com.10 Ways to Slow Down1. Practice gratitude. This can include journaling, meditation, prayer and other ways to reflect and focus on the positive.2. Check in with your body. Shift your focus off your exterior and feel your heartbeat, or the stretch of your muscles as you raise your arms. 3. Practice “Now I am.” Remind yourself who you are in that moment and truly engage in it.4. Truly listen to the person you are interacting with, or your interlocutor. Put your phone down, don’t think ahead or to what is happening later in the day.5. Pay attention to your emotions. Check in with how you feel emotionally and allow those emotions to exist.6. Become aware of all five of your senses. What do you see, smell, hear, touch, taste7. Become aware of five things in nature. Notice the beauty around you in the natural world.8. Focus on your breath. Practice the 4-4-8 breathing technique.9. Observe your thoughts. Acknowledge your actual thoughts and then process them.10. Tap mindful eating. Taste it, enjoy it, take in the whole experience of eating. This can help empower weight loss.TakeawaysKellySet an alarm or choose another visual reminder to be present to learn how to truly be in the moment.Use “Now I Am” to remember who you are at any given moment. MariaCheck in with your thoughts regularly, even throughout the day, to pinpoint them and manage them.Eat mindfully, away from your phone, your desk, your computer. Really think about what you are eating. Quote of the Week “In today’s rush, we all think too much – seek too much – want too much – and forget about the joy of just being.” – Eckhart TolleSubscribe to the Champion&apos;s Mojo podcast on Apple Podcasts, Spotify and Google Play.Have something you want to share with us? Email it to hello@championsmojo.com.

10 Ways to Slow Down, Episode #126, 08-24-21

Can you be afraid and confident at the same time? Confidence Coach Christen Shefchunas believes that you cannot reach a confident point without first facing your fears. She joins the show to talk to Kelly and Maria about how she coaches female athletes, and other clients, to confident outcomes. Sign up for your free consultation on health, leadership and life coaching with Kelly or Maria at ChampionsMojo.com/cm-coaching.Catch up on EVERY episode at ChampionsMojo.com.MORE ABOUT CHRISTEN SHEFCHUNAS Christen Shefchunas is a professional Confidence Coach who works with athletes who are Olympians, World Champions and NCAA All Americans, as well as high school athletes. As a former Division I head coach, Christen watched too many women miss out on their potential because of their lack of confidence. Realizing that there was a significant lack of resources for these athletes, Christen left her 16-year coaching career and started Coach Christen, a business focused on helping female athletes.She is the creator of Confidence Nuggets, a bracelet line created to remind women of their truth and she is the author of 30 Days to Confident: A 30 Day Confidence Challenge for Female Athletes.Episode Topics and Mentions30 Days to Confident by Christen ShefchunasUniversity of TennesseeUniversity of MiamiConfidence coachingCrisis of confidence in female athletesHali FlickingerNatalie HindsCBT, Cognitive behavioral therapyMissy FranklinVulnerabilityLilly KingKara Lynn JoyceKatie MeiliConfidence nuggetsTakeawaysMariaFirst figure out your fears before you can authentically tap into who you are and recognize your “truths.”Give yourself grace.KellyWhen you lack confidence, think about what you do well and celebrate it.Women have different brains than men -- it’s important recognize this so we can better understand ourselves and the opposite sex. Quote of the Week“What we put our focus on has to be absolutely true to us.” -- Christen ShefchunasSubscribe to the Champion&apos;s Mojo podcast on Apple Podcasts, Spotify and Google Play.Have something you want to share with us? Email it to hello@championsmojo.com.

Christen Shefchunas: Facing Fears to Achieve Confidence, Episode #125, 08-10-21

Did you know that stress can have a profound negative effect on your physical health? Certified health coaches Kelly Palace and Maria Parker break down several ways stress in your life may be impacting your mental AND physical health -- and then offer tips to combat stress for a healthier outlook.Sign up for your free consultation on health, leadership and life coaching with Kelly or Maria at ChampionsMojo.com/cm-coaching.Catch up on EVERY episode at ChampionsMojo.com.Ways that Stress is DamagingIncreased cortisol production. RESULTING IN weight gain (especially in the belly), inability to lose weight or gain muscle, and premature aging.Decreased nutrient absorption. RESULTING IN: feeling sluggish Due to decreased digestive enzyme production; decreased bile flow from the gallbladder, as well as decreased oxygenation and gastrointestinal blood flow.Decreased gut flora populations. RESULTING IN: feeling sluggish immune problems, skin disorders, nutrient deficiencies, and digestive distress. Increase in sodium and fluid retention. RESULTING IN: high blood pressure (hypertension).Decrease in thermic efficiency. RESULTING IN: decreased ability to burn calories.Decrease in thyroid hormone. RESULTING IN: decreasing the body&apos;s metabolic activity.Increase in blood cholesterol. RESULTING IN: raising LDL cholesterol levels.Increase in blood platelet aggregation. RESULTING IN: A major risk factor in heart disease.Decrease in sex hormones. RESULTING IN: lower sex drive, energy, and decrease muscle mass.Increase in inflammation. RESULTING IN: The basis of many ailments including brain and heart disease.Decrease in gastric emptying time. RESULTING IN: constipation and can be a risk factor in diseases of the colon. Increase in gastric emptying time. RESULTING IN: diarrhea, and food particles prematurely entering the small intestines -- a probable factor in food sensitivities, and various disease conditions.Increased food sensitivities. RESULTING IN: decreased immunity and leaky gut.Decrease in growth hormone. RESULTING IN: slower healing and rebuilding tissues and burning fat and building muscle.Increase in insulin resistance. RESULTING IN: unresponsive to insulin -- a factor in diabetes, weight gain, heart disease and aging.Increase in erratic function of LES (Lower esophageal sphincter). RESULTING IN: gastric reflux (heartburn).Increase in oxidative stress. RESULTING IN: Prematurely aging the body; a precursor to many diseases.Increased risk of osteoporosis. RESULTING IN: Bone density loss.10 Tips to Manage StressControl negative thoughts when uncertainty creeps in--stay in the present moment.Turn off the news -- take a news fast!Meditate or pray.ExerciseGet into nature.Make sure you are getting good quality sleep.Find a community that uplifts you.Breathe deeply. Try the 4-4-8 cycle of 4 seconds in through the nose, hold for 4 seconds and breathe out through the mouth for 8 seconds slowly.Listen to uplifting music.Eat foods that are good for you. Consider cutting caffeine - it increases anxiety. TakeawaysMariaFocusing on healthy, organic, fresh foods is so important for overall health.Listening to uplifting music reduces stress.KellySpending time interacting with a supportive community of family, friends and other like-minded people can be a stress reliever.Spending time out in nature, even just for a short time, can be a mood booster.Quote of the Week“To experience peace does not mean that your life is alway

Shut Down Stress: Why and How, Episode #124, 07-27-21

Did you know that stress can have a profound negative effect on your physical health? Certified health coaches Kelly Palace and Maria Parker break down several ways stress in your life may be impacting your mental AND physical health -- and then offer tips to combat stress for a healthier outlook.Sign up for your free consultation on health, leadership and life coaching with Kelly or Maria at ChampionsMojo.com/cm-coaching.Catch up on EVERY episode at ChampionsMojo.com.Ways that Stress is DamagingIncreased cortisol production. RESULTING IN weight gain (especially in the belly), inability to lose weight or gain muscle, and premature aging.Decreased nutrient absorption. RESULTING IN: feeling sluggish Due to decreased digestive enzyme production; decreased bile flow from the gallbladder, as well as decreased oxygenation and gastrointestinal blood flow.Decreased gut flora populations. RESULTING IN: feeling sluggish immune problems, skin disorders, nutrient deficiencies, and digestive distress. Increase in sodium and fluid retention. RESULTING IN: high blood pressure (hypertension).Decrease in thermic efficiency. RESULTING IN: decreased ability to burn calories.Decrease in thyroid hormone. RESULTING IN: decreasing the body&apos;s metabolic activity.Increase in blood cholesterol. RESULTING IN: raising LDL cholesterol levels.Increase in blood platelet aggregation. RESULTING IN: A major risk factor in heart disease.Decrease in sex hormones. RESULTING IN: lower sex drive, energy, and decrease muscle mass.Increase in inflammation. RESULTING IN: The basis of many ailments including brain and heart disease.Decrease in gastric emptying time. RESULTING IN: constipation and can be a risk factor in diseases of the colon. Increase in gastric emptying time. RESULTING IN: diarrhea, and food particles prematurely entering the small intestines -- a probable factor in food sensitivities, and various disease conditions.Increased food sensitivities. RESULTING IN: decreased immunity and leaky gut.Decrease in growth hormone. RESULTING IN: slower healing and rebuilding tissues and burning fat and building muscle.Increase in insulin resistance. RESULTING IN: unresponsive to insulin -- a factor in diabetes, weight gain, heart disease and aging.Increase in erratic function of LES (Lower esophageal sphincter). RESULTING IN: gastric reflux (heartburn).Increase in oxidative stress. RESULTING IN: Prematurely aging the body; a precursor to many diseases.Increased risk of osteoporosis. RESULTING IN: Bone density loss.10 Tips to Manage StressControl negative thoughts when uncertainty creeps in--stay in the present moment.Turn off the news -- take a news fast!Meditate or pray.ExerciseGet into nature.Make sure you are getting good quality sleep.Find a community that uplifts you.Breathe deeply. Try the 4-4-8 cycle of 4 seconds in through the nose, hold for 4 seconds and breathe out through the mouth for 8 seconds slowly.Listen to uplifting music.Eat foods that are good for you. Consider cutting caffeine - it increases anxiety. TakeawaysMariaFocusing on healthy, organic, fresh foods is so important for overall health.Listening to uplifting music reduces stress.KellySpending time interacting with a supportive community of family, friends and other like-minded people can be a stress reliever.Spending time out in nature, even just for a short time, can be a mood booster.Quote of the Week“To experience peace does not mean that 

Hosted by two World Record Holders, Kelly Palace and Maria Parker bring you conversations with champions. They interview the most elite Swimmers and Coaches in the sport on Odd Numbered shows and Even numbered shows they discuss topics around Motivation, Mindset, Health & Wellness.

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Champion's Mojo

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