Feb. 25, 2026
R.E.A.L. Confidence For Everyday With Simone Knego, EP 305
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
00:00 - Welcome And Why Confidence Slips
02:35 - Defining Real Confidence: The REAL Method
05:45 - Self-Respect, Self-Care And Boundaries
09:40 - Embracing Failure As Fuel
13:05 - Asking What You Truly Want
19:10 - The Control Alt Delete Mindset Reset
22:14 - Live Without Limits And Daily Reps
25:20 - Training For Kilimanjaro From Flat Florida
30:05 - Summit Lessons And Slower Wins
WEBVTT
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Welcome to another episode of the award-winning Champions Mojo with Kelly Palace.
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Hello, friends.
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Welcome to the Champions Mojo podcast, where we bring you interviews to perform better in the water or in life.
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I'm your host, Kelly Palace, and I'm here to champion you.
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Today we have a special guest who will help us gain real confidence.
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Master Swarmers and anyone who's ever had to wrangle that inner voice, this one's for you.
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Our guest, Simone Knego, is a bestselling author and two-time TEDx speaker who specializes in helping people build genuine, repeatable confidence when the pressure is on.
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She's climbed Mount Kilimanjaro, led global initiatives, and teaches a simple truth.
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Confidence is a skill you can train just like endurance, grit, and mindset.
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Her insights are spot on for athletes who want to stay motivated, keep showing up, and reach their next breakthrough.
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Simone, welcome to the show.
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Thank you.
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I'm excited to be here.
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It is great to have you because you know, when I have talked to so many Olympic athletes, like we've had 50, I think 50 Olympic champion swimmers on the show and Olympic coaches.
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And when you ask Olympic champions, even those that go out and win the gold medal at the Olympics, they say that they lack confidence.
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Can you believe that?
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I actually do believe it.
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I think so many people struggle.
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It doesn't matter what you've accomplished, you still have that voice in your head that likes to tell you that you can't do something or that you're not good enough.
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So tell us about what having real confidence is and how we can use that.
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So I can't, well, first of all, I love the word real, right?
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I know we use the word authentic a lot, but I find real to be more real.
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So that was kind of where I started.
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And it was really important for me to kind of identify the transformation I went through.
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So I was someone who really struggled with self-doubt, that constant voice inside my head.
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And it took a big moment for me to kind of realize what I was capable of.
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And that's where my real method was born.
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So basically, real stands for respect yourself, embrace your failures, ask yourself what you want, and live without limits.
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And I started with respect yourself because I think that's found the foundation for everything we do, especially around confidence.
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I remember as a child being taught to respect my elders, my peers, but never once do I remember being taught that the most important person to respect is myself.
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And it's interesting, the more people I speak with, they say the same thing.
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I don't ever remember being taught that.
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It was a constant, ooh, you need to respect your teacher, right?
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You need to respect Mrs.
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So-and-so, right?
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She's your teacher.
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But it's so important that we take a step back and say, okay, how are we respecting ourselves?
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Right.
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So a lot of times we'll go into a situation and say, Well, I'm going to go in there and I'm going to demand respect.
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Well, what's actually important is to actually demonstrate it to yourself.
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So when people see how you're willing to be treated, that's how you are going to be treated.
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So that first piece, I think is it really is the foundation for everything else, so that you can then move forward into all the other things that we struggle with, embracing our failures, asking yourself what we want and the limits we place on ourselves.
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I mean, I'm happy to break it all down, but you tell me where you want me to go.
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I think with an athlete, respecting ourselves will often mean self-care.
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So would self-care come under self-respect?
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My husband and I are obviously athletes.
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We had a big trip last week.
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Right now, in the winter, we train really hard.
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And you can push yourself too hard, and then you get a virus, and then you're out for two weeks.
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And so I kept telling my husband, we get up early, we get up at five, and we swim at 5:30 or 6.
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And he was also running, like in the cold, and he just wasn't to me, he wasn't respecting himself.
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So he got very sick about two weeks ago, and he's missed almost two weeks of practice.
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And I did not get sick, knock on wood, because I feel like that I did a little bit more self-care.
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So that to me, is that an example of respecting ourselves?
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And what what other one might you give that's not necessarily a swimming example?
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Yeah, definitely self-care is huge, right?
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Because we always feel that we need to do everything for everybody else, but we need to take care of ourselves first.
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I mean, that that is how it works.
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That if we take care of ourselves, we're able to do more things.
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So that's such a big part of respecting yourself.
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I would say another one is setting boundaries, right?
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That that same piece of uh people love to dump work on other people or, you know, even, I mean, let's talk about in the swimming world.
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There's lots of plans that have to be made for each event.
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And people usually have responsibilities associated with them.
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And there are people that will say, you know what, I can't get to this.
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Can you do it for me?
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And a lot of times we'll say, Oh, yeah, absolutely.
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But sometimes when we're really busy, we have to be able to say no so that we can protect ourselves, so that we can do all the other things that we need to do.
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Yeah, that's that's perfect.
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And just setting boundaries is like, I don't need to go double workouts or I don't need to lift weights on the same day that I'm doing a really hard workout.
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So I think that's a beautiful one.
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Okay, so we cover the R.
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What's the E?
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Embrace your failures.
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This is hard for everybody, right?
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Because I think, you know, society has taught us that if you you fail at something, you're a failure, but it doesn't work that way.
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Like if you fail at something, it's a moment in time.
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And so, and and failure is part of success, right?
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You're not just successful out of the gate for anything, right?
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You you have to practice, you have to put in the work.
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And we often think of like, let's talk about a baby, like when they first learn to walk, right?
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They fall all the time, but they keep on getting back up, right?
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That's how you learn.
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But we take things so personally and we've we're so focused on what everybody else thinks.
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And oh my gosh, that was embarrassing.
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Like I'm supposed to be swimming at this level, I can't forgive myself for it, right?
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And that's not true at all, right?
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You everybody has bad days.
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And if we looked at it differently, if we looked at it like, okay, that was a bad day, or it's a learning process, then I think we would look at failure in a completely different light.
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Like it's a bump in the road.
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That's it.
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Like, show all the emotions.
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If you're really upset about something, show all the emotions, but then move on.
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Pick a day and move on because otherwise you're gonna be stuck there forever and you're gonna constantly question, ooh, am I good enough?
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I shouldn't be doing this.
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And so I think it's really flipping the script on what a failure means.
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Yes.
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And I, you know, we talk about this all the time on the show.
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I think every single really bad failure is an opportunity to learn.
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It's like that is what most comes out of me.
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You either win or you learn something.
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And in, you know, in your biggest failures, you really kind of learn the most.
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So I I love that.
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I think that's really a huge part of confidence.
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Just say, okay, I might fail, but I am I'm definitely gonna learn something.
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And that's what when I'm behind the blocks and I'm really nervous, that's what I kind of say to myself.
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Well, I'm either gonna have a great swim or I'm gonna learn something.
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So I love that.
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And if you don't try, you'll never know, right?
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So a lot of people say, Oh no, I'm not gonna do that because what if I fail?
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Okay, so what?
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What if you fail?
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Right?
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I mean, yeah, what's the worst thing that's gonna happen?
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So absolutely.
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Absolutely.
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Okay, bring us the A.
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Ask yourself what you want.
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This is this is probably the hardest one.
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And if we're if we talk about women for a second here, this is really the hardest one for women.
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But across the board, I think it's really hard because we are conditioned to do so much for other people, and especially like in our lives, we're you know, we're working, we're doing all the things, and we're a lot of times going from point A to point B with our head down.
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And so that idea of saying, wait, is this something that I really want, or am I doing it because someone else wants me to?
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Right.
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There's certain things we have to do, right?
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When it comes to work, there's certain things we have to do.
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But in in life in general, like there's, I mean, I love that swimming is a part of your everyday life.
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For a lot of people, they don't have something outside of work or home and they kind of lose themselves.
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And so it's really taking a look at your life and saying, think back to when you were a little kid, right?
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What did you want when you were a little kid?
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Because that kid still exists.
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That kid is still in there.
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Do things that make you happy, do things that you really want to do.
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And for a lot of people, I don't mean quit your job tomorrow.
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What I mean is that there's things that you can do on the side that are as satisfying if you were doing it full time.
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So again, making sure that you take that time to do things that you that really interest you instead of just going through and saying, this is all I get to do.
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I had someone say to me the other day, and this actually goes a little bit back to self-care.
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Um, because I believe that you need at least 15 minutes a day.
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And he said to me, uh, what what about the people that say they absolutely have zero time to be able to do that?
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And my response was ask them how much time they spend scrolling on their phone, because there is definitely 15 minutes that you can take for yourself.
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So there is definitely time in your life that you can do something that you really want.
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Yeah, that's such a great point.
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Yeah, we just spend a lot of time scrolling and when you could do that.
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And I I think another um how what takes the pressure off of me or or maybe gives me more confidence.
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And I think other athletes might relate to this, is when you ask yourself what you want.
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So sometimes, especially in master swimming, we can do anything from just show up and be there for the social fun element to we have former Olympians that are swimming, that all eyes are on them, and when they swim in a meet, it hits the big swimming news website.
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And so there's a lot of pressure to no pressure in master swimming, and it's really what you want.
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So I think asking yourself, do I really have to perform like I did when I was a college all-American?
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Or do I have to perform?
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Do I have to win this race?
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Or can I just go and have fun?
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And I think if you ask yourself, am I doing this because I want to be a top 10 or I want to be an all-American?
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Or do I just do master swimming because I can eat a little bit more?
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It makes me feel good.
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I get to be around my friends.
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If you really do ask yourself why you swim or why you work out or why you play pickleball or why you do anything that's just for you, if you do have that time, then maybe you don't have to be the best at it.
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So I think that's a really good one to add to your confidence.
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And I want to add a little mindset hack that I use, which kind of is across the board.
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But, you know, a lot of times when we have that voice in our head, I call it the what if whisperer, like, oh my gosh.
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Like, so if I if I decide now as a master swimmer, I I only want to do like for social, right?
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That I'm not gonna be competitive like I used to be, right?
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That there comes the voice, right?
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Oh, people are gonna think, what's wrong with her?
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Like, what are they doing or what's wrong with him?
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Right.
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And so um my mindset hack is called control alt-delete, very creative.
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But it uh back in the day, that's how we would reset a frozen computer.
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Now it brings up task manager, which I don't even know what that means, but that's what it does.
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But, you know, sometimes our minds freeze too, right?
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We spiral in self-doubt, we get stuck in that comparison game, we worry about what everybody else is thinking.
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So control is about awareness, right?
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It's understanding that the thoughts that are coming into your mind are just thoughts.
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Like they're not reality.
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And understanding that, then you can do something different.
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So alt is about alternative.
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Tell yourself a better story.
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And tell instead of telling yourself that you can't do something, tell yourself that you can.
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Or instead of telling yourself that, oh, what if I fail?
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How about when I succeed?
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The last part is delete.
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Delete the habits and beliefs that don't serve you.
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Delete the comparison game, delete the belief that you're not enough, delete the apology.
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And that's how you move forward.
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So anytime I have those thoughts that come in, I catch them because they're still gonna come in.
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It doesn't matter how confident you are.
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There are still gonna be times where you have these thoughts and you catch them and you change them and you move forward.
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I yeah, that is that's really great.
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Any any little hack like that is cool.
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So control alt-delete is very good.
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So the L.
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We are on the L.
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Live without limits.
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So we limit ourselves from the minute we wake up until the second we go to bed, right?
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Uh, we tell ourselves that we're not good enough, we're, you know, we're not capable, we're not pretty enough, we're not skinny enough, we're not fit enough, whatever it is.
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When I was younger, there was a period of time where I was a stay-at-home mom.
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And the way I would describe myself was I'm just a stay-at-home mom, or I'm just Rob's wife.
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I'm just a volunteer, really justifying my existence.
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So my response to that is drop the just because we're not just anyone or anything, right?
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We're all unique.
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We're all different.
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And to try to talk about ourselves with limits, which is what we do, you know, start catching yourself and saying, no, I don't, I don't need to say this about myself.
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Like, I need to be proud of exactly who I am.
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And it's not a light switch, it's something that we work on all the time.
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You know, it's funny, I a lot of people think, oh, that person's so confident and I'm just not.
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Confidence is a skill, like just like swimming, right?
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You have to work at it to be really good.
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Like the best swimmers in the world don't go once a month and say, Oh, yeah, okay, that's why I did bad.
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Right.
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So it's the same thing with confidence.
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You work on it every day, whether you use positive affirmations, evening gratitudes, things that really help you build yourself up.
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And you see it a ton in in professional sports, um, sports across the board, where you see athletes who are talking to themselves, you know, telling themselves what they're capable of, because your thoughts become your reality.
00:14:46.559 --> 00:14:49.600
And what you say to yourself is what you believe.
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Yes, that's so true.
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It really is a muscle.
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Confidence is a muscle.
00:14:55.360 --> 00:14:59.039
Two steps forward, one step back still gets you to your destination.
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You can really build it until it gets to become a strength for you.
00:15:03.200 --> 00:15:08.480
So uh tell us about climbing Mount Kilimanjaro.
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I know it's a big mountain, but that's about all I know.
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So it's the tallest freestanding mountain in the world, but it is the also the highest peak in Africa.
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It's 19,341 feet.
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And I never climbed anything before.
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I live in Florida.
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I have, you know, 16 steps in my house.
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There's one hill in Florida that used to be a trash dump.
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So training was very interesting.
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But I was someone who really struggled with self-doubt my the majority of my life and really needed needed something to get out of my comfort zone, right?
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I have six kids.
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I have done many things in my life, but I just didn't feel like I had found my purpose.
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And not that my kids are not my purpose.
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I mean, that's a big part of my purpose.
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But so I was asked to do it.
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A friend of ours had climbed it the previous year.
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He asked my husband, and my husband in three seconds or less said, no, thank you.
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Call Simone.
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And so he did.
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And and I said yes.
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And I said yes because I knew I needed to get out of my comfort zone.
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And then I looked at what I was doing and I was like, oh my gosh, this is huge.
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