7 Life Lessons From the Super Bowl Bound Kansas City Chiefs

chiefs podcast Jan 20, 2020

I'm writing this on Sunday night, and the Kansas City Chiefs have just won the AFC Championship – advancing to their first Super Bowl in 50 years. Once again, the Chiefs played a remarkable game, serving us a ton of life lessons, so I want you to read on... even if you're a Titans fan (and even if football is not your thing!) 

 

You can listen to the entire episode, or read below for the major points. Listen via the player on this page, or search Power Up Your Performance on Apple Podcasts, Google Podcasts, Spotify, or iHeart Radio.

 

Seven Life Lessons We Can Learn from the Super Bowl Bound Kansas City Chiefs:

  1. A setback doesn't mean you are starting over from scratch. Last year, the Chiefs lost the AFC Championship game. They learned from it and applied the lessons to their off-season preparation and their play. We all need to accept "failure" as an opportunity to learn and understand that we are never starting over, only building on past lessons.
  2. Mindset is...
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"Do Something Special" - What We Can All Learn From Patrick Mahomes

mindset podcast Jan 16, 2020

The game between the Chiefs and the Texans was CRAZY last weekend! If you weren’t watching, the Chiefs were down, at home 24-0 in the first 20 minutes of the game--in the loudest stadium in the NFL. Fans were screaming at their televisions and walking out of the stadium, in pure disbelief. How could our Chiefs show up to their biggest game of the year and play like a bunch of rookies?

There's even an article about "Bad Luck Chuck," who left the game because he determined he was a jinx. After he left the stadium, things turned around--and now Mahomes and the Chiefs are asking him to "do what's best for the Kingdom" and watch this Sunday's championship game from home. Chuck doesn't seem too worried about his big sacrifice, according to the Kansas City Star, he's received calls from a producer from the Ellen Show, and fans have reimbursed him for his ticket.

I recorded a podcast about this because I'm fascinated by the speech that Patrick Mahomes gave his team...

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Can YOU Walk a Marathon? Can you WALK a Marathon?

marathon podcast walking Jul 23, 2019

Can YOU walk a marathon? Can you WALK a marathon? I recently recorded a podcast that was inspired by a dinner conversation. A friend asked me if I thought it was possible to walk a marathon. I hesitated slightly--but only because I was trying to do the math in my head--before I said, "YES! Yes, you can walk a marathon!" The only reason I hesitated is because most races have a course cut-off time, a time that all runners need to be off the course. The only obstacle I saw is that she would need to find a race that offered enough time to complete the race at the pace she would be walking. If a person is willing to travel to find this race, then yes, walking a marathon is entirely possible!

If you walked an average of a 20 minute pace, the race would take just under nine hours to finish. However, I know that with training and time, anyone who put in consistent effort would increase their walking pace. And if they could get closer to a 17 minute mile walking pace, there are a lot more...

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15 Traits That Champions Possess

champions podcast Jun 11, 2019

When I first started the podcast, Power Up Your Performance, I did it with a mission of learning more about how high achievers think. If someone is a champion in their personal life, their work or sport, what are the thought processes that drive them? What do these people have in common? And what can we learn from them that we might be able to try in our own lives?

At the end of each podcast, I ask the question, "What three traits do you believe all champions possess?" In this episode (embedded above), you can listen to seven high achievers talk about three traits they believe are important.

Here, I'm going to elaborate on a few of those traits (but listen to the podcast because you'll want to hear it in their own words):

  1. Resilience. High achievers are not deterred by obstacles. They bounce back. If they struggle, they try again. They seek out ideas and education so they can refine their methods until they ultimately are successful.
  2. Grit. You have to be willing to grind and do the...
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Can You Protect Your Brain? The Link Between Alzheimer's and Menopause

aging menopause podcast Jun 07, 2019

I was alarmed when I woke up and read an article one of my friends posted on Facebook. It talked about the link between Alzheimer's and menopause. Early in the article, neuroscientist, Dr. Lisa Mosconi, says, "Well for one we have known for a good 10 years that taking out the ovaries or the uterus, increases risk of dementia in women."

The article also mentions that surgical removal of the ovaries increases the risk of Alzheimer's by 70%. This was not exactly the statistic I wanted to wake up to. At the end of the article, almost as a footnote, they mentioned that no one had yet studied how this affects breast cancer patients who are on hormone-blocking drugs. I felt like I was going to hyperventilate. Breast cancer sometimes feels like it's the gift that keeps on giving. 

"Well for one we have known for a good 10 years that taking out the ovaries or the uterus, increases risk of dementia in women." - Dr. Lisa Mosconi

This is not an "old person problem." These...

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Are You Slipping? Checking in with Your Habits

habits podcast Jun 04, 2019

 

As I started looking more critically at my own habits, I noticed something: I've been slipping. When we gain weight, or lose fitness, it's easy to blame middle age, or a medication or an unfortunate turn of events. But sometimes, we need to take a look at our habits. Are we doing the things we know work for us? Or are we sliding into a behavior pattern where we are constantly making exceptions?

In this episode, I give you three areas to check on your own habits:

  • Nutrition
  • Sleep
  • Stress

And, I give you some real world examples of how this is working in my own family. You will love these practical journaling strategies that will set you up for success. A few hints:

  • Journal like you're documenting your own personal science experiment.
  • Create lists of easy recipes and grocery items to have on hand at all times.
  • Make lists of contingency plans. The "What if..." list. So you have already thought out some potential ways to respond when you're hangry and want to make choices that...
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Finding Your Sweet Spot in Sport with Rebecca McConville

nutrition podcast May 06, 2019


How do you balance your energy as a runner? We live in a numbers-driven society, making it easy to compare training data with those around us. In sports such as running, there can be pressure to fall within a certain weight range. And dance companies and dance schools often look at BMI (Body Mass Index) to determine if their dancers are "in shape."  As you'll hear on this week's episode, comparisons like these can be dangerous because they don't account for the variety of ways that each individual is different. Following a formula that requires an athlete to be "just like everyone else," can be a recipe for illness and injury. If you're an athlete, a coach, or the parent or partner of an athlete, how do you know if your athlete is eating the right foods to fuel their body for training and competition? Do you know the signs of Relative Energy Deficit in Sport (RED-S)? 

I talked with Rebecca McConville (MS, RD, CSSD, CEDRD) for this episode. Rebecca is a board...

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Two Traits You Need to Rise Above the Trophy Generation

podcast May 03, 2019

I had already been thinking about the end of the school year and words to share with graduating seniors when "a situation" occurred at my house the other night. My daughter was the director for a feature film that her class created as part of their senior capstone project. It's a huge undertaking, and she was thrilled to be selected to direct. Throughout the process, there have been some challenges, but we've looked at them as learning experiences. There are some things that no book or college class can teach, and the obstacles provided great real-world experience. 

However, there becomes a point where people need to take responsibility for their actions and do the actual work--no excuses. At the end of every podcast, I ask my guest to list three traits that champions possess. This film production process has reminded me why dedication and work ethic are on my personal list. 

In the real world, if you have a job and you don't fulfill the requirements of the job, you are...

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Nick Symmonds: What it Takes to Crush Your Goals

podcast Apr 30, 2019

For this episode, I spoke with two time Olympian, Nick Symmonds. Nick competed for the U.S. in the 2008 and 2012 Olympics. He focused on the 800 meters for the majority of his career, and now in retirement, has set a personal goal of beating 11 seconds in the 100 meters. He has also publicly expressed his desire to climb the seven summits, the tallest mountain on each continent. Nick stays busy hunting, fishing and running the company he co-founded, Run Gum. He also has a wildly-popular YouTube channel where he shares the wisdom he acquired over his 20 year running career. 

Because it's clear that Nick has a heart for working with young runners and sharing the knowledge he's accumulated over his 20 year running career, I made sure to ask him several questions specific to high school running, and questions related to thriving, even if your dream school doesn't want you. I think there's a lot here, even if you don't aspire to be a competitive runner. And, I think this episode is...

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Become Core Strong with Mark Campbell

core podcast Apr 23, 2019

You need a strong core to excel in running… but it’s also what is going to keep you moving under your own power and keep you chasing adventure in your 80s and 90s. I talked with Mark Campbell, of Core Strong Fitness, about the importance of core training, how you can use suspension training to become stronger, how you can have an 18 year old athlete and an 80 year old woman rebuilding leg strength both rocking the same class, some of the success stories from the people he's trained, ways to work exercise into your day in small increments, how he creates a supportive environment at his gym... and more!

“If you want to be able to climb a mountain when you’re 80 years old, you have to have a strong core. If you want to run your fastest marathon time, you have to have a strong core.”

--Mark Campbell

 

About Mark:

Mark Campbell is an NSCA Certified Personal Trainer and Owner of CORE Strong Fitness, the only studio with a TRX focus in Kansas City. He...

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