As we celebrate a landmark 250 episodes of Champions Mojo, I'm thrilled to bring you an intimate conversation with a figure who has not just coached me, but also shaped the destinies of countless swimmers—legendary Nations Capital coach John Flanagan. Reconnecting with John, who has spent over five decades mentoring swimmers from the grassroot levels to the elite masters, we unearth the profound impact he has had on the sport and on the lives he's touched. His life, rich with wisdom, weave a narrative that demonstrates how discipline and excellence transcend the pool, influencing every aspect of our lives.We invite you to please support Champions Mojo  by sharing your thoughts on iTunes. Join us in cultivating a community that thrives on motivation, learning, and the passion for going the extra mile, both in swimming and the waters of life.

Embark on an exciting journey with Zena Courtney, a master swimmer whose prowess extends far beyond her strokes in the pool. In a rare road trip among two great friends, we catch the afterglow of a spectacular showdown between Katie Ledecky and Summer Macintosh, through the eyes of a swimmer who knows the thrill and discipline of the sport inside out. Zena opens up about her transition into a new competitive age group, her strategic weight loss, and how she masterfully merges rigorous USA swimming workouts with her master's team sessions to stay at the top of her game. But Zena's story isn't just about the water; her approach to life echoes the dedication and precision of her swimming, setting a standard for excellence that resonates with anyone striving for their personal best.In the pool, Zena offers a clinic on the nuances of backstroke racing, from pacing the 200 backstroke to executing flawless starts and turns. Her narrative isn't just about victories and technique—it's a heartfelt account of the joys of the sport, the camaraderie of teammates, and the almost meditative state she finds when slicing through the water. With the Long course Masters Nationals on the horizon, we're reminded that the race isn't just about the finish line, but the invigorating journey that swimming provides. Tune in for a dose of inspiration, practical advice, and the celebration of a swimmer's undying passion for the waves she rides.

Meet Angela Staab, the octogenarian dynamo whose running shoes have blazed a trail through the world of track and field, capturing 16 national titles after lacing up for the first time at the tender age of 57. Her zest for life and competition has not only shattered records but preconceptions about what it means to grow older with gusto. In our conversation, Angela opens up about her late bloom into athletic prowess fueled by her daughters' encouragement and a desire to live life to the fullest. Her tale is peppered with milestones, like that unforgettable marathon alongside Mickey Mouse, and brimming with wisdom on how to approach each day with vitality and verve.Angela's narrative isn't simply one of physical triumph; it's a masterclass in the art of defying odds and the alchemy of motivation, grit, and unwavering support from those we hold dear. She shares insights into overcoming health hurdles such as hypothyroidism and her philosophy that incremental gains are the building blocks of monumental success. It's more than a story of running—it's a lesson in living, punctuated by a mantra that will have you rethinking the possibilities of your golden years: "It's not how old you are but how you are old." Join us for this episode that does more than just inspire—it invigorates the soul and prompts a renaissance of the spirit, demonstrating that true greatness knows no age limit.

Unlock the secrets to mastering your mental game with sports psychology expert Ashley Eckermann, our guiding light through the mental mazes we often find ourselves in. Ashley unravels how mental blocks, far from being sheer acts of willpower, are instead physiological responses to stress that can throw off even the most skilled performers. Together, we delve into the root causes—fear, anxiety, and the stress response in the brain—that result in these daunting obstacles. Armed with Ashley's insights, we illuminate how athletes can overcome the mental hurdles that stand between them and their peak performance, revolutionizing the way they approach their sport.Ashley's expertise doesn't just transform athletes; her strategies hold power to change lives. She offers sage advice on how to shift focus from potential pitfalls to executing with precision, leveraging techniques such as breathing exercises and neuroplasticity to rewire the brain for success. But it doesn't stop with sports; these tactics are a game-changer for anyone looking to enhance decision-making and emotional management in their professional and personal life. By learning to make decisions without the cloud of emotions, we gain clarity and confidence that guide us toward our goals with steadfast resolve.As we bid farewell to Ashley, our Champions Mojo community is left with a wealth of actionable tips and a renewed sense of empowerment. From the importance of celebrating small victories and embracing self-compassion to the power of support systems and the joy found in the journey of growth, this episode is a testament to the profound impact of mindset on performance. We conclude with a reminder that consistent, incremental steps can lead to monumental transformations, in sports and beyond. Join us on this inspiring voyage, where each stride we take brings us closer to becoming champions in every aspect of our lives.

Head coach of Cavalier Aquatics, Gary Taylor, dives into the strategies that help lead his team to excellence among USA swim teams. In an engaging conversation with Champion's Mojo host Kelly Palace, Coach Taylor pulls back the curtain on the meticulous process of sculpting versatile, well-rounded swimmers, like USA National Team stand-out Thomas Heilman. Cavalier Aquatics swimmers are trained to be capable of excelling across various strokes and distances. Discover the underpinning philosophies that have propelled Cavalier Aquatics from gold to silver medal status, and how a city like Charlottesville has become an unexpected hub for swimming excellence.Take a peek inside the stunning training facilities of Cavalier Aquatics, where the natural beauty of Virginia is as much a part of the pool as the water itself. Coach Taylor shares his wisdom on the importance of fine-tuning even the smallest details in training, fostering a synergistic relationship with the University of Virginia's successful swimming program, and the value of collaboration in the coaching community. The rapport between Taylor and UVA's head coach, Todd DeSorbo, isn't just a friendship; it's a strategic alliance that's making waves in the world of swimming. For those passionate about the sport or simply intrigued by stories of ambition and achievement, this episode presents a unique narrative filled with insights from one of swimming's most innovative minds.

Remember that feeling of triumph when you touched the pool wall first during those childhood swim meets? We tap into that exuberant spirit with Brian Robbins, the founder and driving force behind Grown-Up Swimming, in an episode that will open your eyes to a new option for fun and competition for adult swimmers everywhere.  You'll get the scoop on Grown-Up Swimming's new partnership with US Masters Swimming and their exciting plans for expansion! We explore the Grownup Swimming League's mission to offer the novel idea of short format, low key swim meets, making it easy for anyone to jump in—figuratively and literally.  Like short swim races, music, social time? Then grab your swim gear, because Brian Robbins is here to remind us that the race isn't always to the swift, but to those having the most fun.

Want to know what an aquatic activist is? Then dive headfirst into an episode that promises to saturate your spirit with inspiration and courage as we're joined by the extraordinary Hasna Muhammad.  Besides being a passionate masters swimmer, Hasna is a visual artist, writer, and educator whose work focuses on family, social justice, education, and the human condition. Her photography has been exhibited in various cities in the United States, and has a successful book, Breathe In the Sky: Poems, Prayers & Photographs.Her narrative weaves through the lanes of competitive swimming, artistry, and a fervent quest for social justice and a strong butterfly swim stroke, offering a powerful testament to the strength of human spirit. Hasna's voice isn't just one of triumph; it's a catalyst for change, echoing the stories of finding solace and strength in the waters of swimming, perseverance and community. Learn about Hasna's life, from her young days in the pool to her high impact "Swimmer Girl" Moth performance. She inspires us with her relentless determination to return to competitive swimming, despite societal expectations and personal hurdles—like hair maintenance and injury recovery. Hasna's narrative shatters stereotypes, encourages body positivity, and serves as a resounding call to action for black women (and black people) and older adults to embrace the freedom and joy of swimming without succumbing to societal constraints.So, whether you're poolside or oceanside, let this episode be your invitation to immerse yourself in the transformative power of swimming.

Listeners asked for the sprinter round questions from the Champion's Mojo Co-Hosts! So here it is... Ever been grilled about your quirkiest preferences or the simple choices that tell a story about who you are? Kelly Palace and Maria Parker are here to share their own, baring their souls over favorite sandwiches, ideal celebrity encounters, and the trivial yet telling dilemmas we all face – like the eternal battle between window and aisle seats. As we navigate through a smorgasbord of Sprinter round questions, we're not just revealing our most challenging swim events or the movies that tug at our heartstrings, but also inviting you into the lighter side of our lives. This episode peels back the layers, offering a glimpse into the personal tastes and whimsies that shape us, all while encouraging a chuckle or two along the way. Join the fun!

When life throws you a curveball, do you dodge or catch it and throw it back? Coach Chris Rowe caught his curveball and turned it into a cannonball dive back into the pool of competitive swimming. From swimming for Auburn to the cusp of Olympic glory, through a life in accounting, and navigating the challenging waters of a heart transplant, Chris's journey is nothing short of extraordinary. Now, he's on Champions Mojo, pouring out pearls of wisdom on coaching, the transformative power of sports, and how a heart filled with passion can overcome the most daunting odds. Join us as we explore the deep end with Chris, where champions are not made by their victories, but by their refusal to accept defeat. This episode isn't just about swimming; it's a masterclass in life. Learn how the support of a team can push an individual to greatness, and how a community finds joy in the ripples of their shared experiences. The Hampton Aquaplex isn't just a building; it's a beacon for swimmers like Chris, who, with a new heart, has found a renewed purpose in nurturing the next wave of athletes. Tune in and be inspired by a story that proves it’s not just about the race, but the swimmer's journey, the coach’s guidance, and the splash they make together.

Ready to kick start your 2024 with a dose of motivation and inspiration? Join us, your hosts Kelly Palace and Maria Parker as we take a trip down the memory lane, revisiting our top 10 favorite shows of 2023. We unwrap a treasure trove of insights from a wide range of incredible guests.  #10

Name: Clyde AkbarBackground: Masters Swimmer Started swimming at 60, challenging himself with new things all the time.

Episode: 196

#9

Name: Lindsay Price

Background: SpaceX recovery pilot.

Episode: 195

#8

Name: Mark Kutz

Background: Renowned Masters coach

Episode: 200

#7 (TIE)

Name: Will Liebig

Background: Masters swimmer/Chef to ironman, lost 125 lbs.

Episode: 207

Name: Sherrie Bogue

Background: Masters Swimmer Lost 135 lbs.

Episode: 214

#6

Name: Austin Williamson

Background: Fell in love with swimming from Triathlon. Loves swimming; swimming has taken over as his first love and reduced his pain

Episode: 221

#5

Name: Dawson Hughes

Background: CEO US Masters Swimming.

Episode: 233

#4

Name: 5 Tips for Race Day Mindset

Tips for race day

Episode: 220

#3

Name: Paul Newsome

Background: Coach and Founder of Swim Smooth.

Episode: 229

#2

Name: Penny Noyes

Background: World-Record setting Masters Swimmer.Episode 228#1

Name: Colleen Hacker, PhD. EP 226

Background: Sports Psychologist to US Olympians