The Walking Trophy - High Performance | Leadership | Energetics of Winning

Katelyn Pennell
  • 5.0 (2)
  • Self-Improvement
  • Updated Weekly

The Walking Trophy is a female-led high-performance podcast for ambitious women, entrepreneurs, founders, athletes, coaches, and leaders. Hosted by high-performance coach Katelyn Pennell, it explores mindset, nervous system capacity, embodiment, fitness, leadership, business, energetics, discipline, recovery, identity, and personal development. Learn how to perform under pressure, build self-trust, expand your capacity, hold more success and visibility, and become the woman capable of leading, winning, and creating impact at the highest level.

  1. Sep 24

    Ep 57- Finding Yourself After Life... Life's. With Cris Redord

    What do you do when everything in your life seems to be going great- the great job, the happy marriage, the beautiful family And then life hits you with a "cosmic 2 by 4" and everything you knew changes? That's what we explore today in my conversation with the incredible Cris Redford. Cris is a speaker, transformational coach, and retreat facilitator that helps people get to the root cause of their patterns and meet themselves on the other side. Her work focuses on getting to know the real human which includes using methods involving deep inner work, somatic exercises, and even plant medicine. It was an honor to interview Cris for season 3's first guest episode of The Walking Trophy! If you want to get involved in Cris's world, you can visit her website https://www.tlc-transforminglives.com/franceretreat Her Instagram is cris.redford And she has freshly launched The Heart Warriors 12 month program for Veterans and First Responders. Be sure to reach out & ask her if you'd be a good fit and how to work with her.

    Ep 57- Finding Yourself After Life... Life's. With Cris Redord

  2. Sep 23

    EP 56: This 15 Minute Hack Will Have You Outperform 99% of People

    What if the fastest way to get better at your skill is not more reps, but better reflection? Today I break down the high-performance habit that helped an Olympic medalist sharpen her edge, and why the best performers in the world don’t just practice harder - they assess smarter. Using Nicola Olyslager's Tokyo 2021 high jump routine as the anchor, I show you how a simple post-performance rating system can expose blind spots, reduce ego-driven self-judgment, and turn every rep into usable data. In this episode, you’ll discover: Why mindless repetition eventually hits diminishing returnsHow to rate your performance in a way that builds confidence instead of perfectionismThe three questions I use after podcasts, client sessions, and workdaysWhy writing things down - and saying them out loud - makes the lesson stick deeperHow a simple sticker system can replace a 1-to-10 score if that feels more aligned I also show how this framework applies far beyond athletics: sales calls, leadership, relationships, somatic work, business, and any skill you want to master. The real win is not pretending every performance is perfect. It’s learning exactly where the gap is, so you can close it faster and show up stronger next time. This episode is essential if you’re serious about high performance, tired of vague self-improvement advice, and ready for a system that turns effort into real progress. Timestamps 00:00 - Opening question: What skill do you want to master 00:48 - Why most people default to “just practice more” 01:53 - When more reps stop being enough 02:35 - Tokyo 2021 and the high jump example 05:49 - Reframing the episode around elite skill growth 06:47 - The common answer: outwork everyone 07:39 - Introducing reflection as the missing edge 08:34 - Why Nicola Olyslagers’ notebook changed my thinking 09:03 - The simple high-jump self-rating system 10:03 - Rating each repetition out of 10 11:03 - Why practice and performance should be aligned 12:27 - What elite athletes usually say about getting better 13:24 - The Harvard Business School and WiPro training study 15:02 - The performance gains from reflection and peer sharing 16:26 - Why speaking and writing deepen learning 17:21 - Assessing performance from a neutral lens 19:44 - Why high performers need specific feedback 21:13 - Facing failure as data instead of identity 24:45 - Turning blind spots into a better plan 25:31 - How reflection boosts confidence through trend data 30:30 - Why reflection should complement, not replace, hard work 31:28 - How I use the rating system in her own work 34:19 - End-of-day ratings for business, leadership, and discipline 35:41 - Applying the same system to relationships and parenting 36:55 - The sticker chart alternative 38:46 - Why specificity matters more than perfection 39:15 - Why you should write reflections down and say them aloud 39:54 - My 3 reflection questions 42:41 - Why consistency matters 43:39 - Turning assessment into a high-performance system 45:55 - Closing reminder: Work hard, assess honestly, and get better

  3. Sep 23

    Ep 56: Why More Practice Can Make You Worse at Getting Better

    What if the fastest way to get better at your skill is not more reps, but better reflection? Today I break down the high-performance habit that helped an Olympic medalist sharpen her edge, and why the best performers in the world don’t just practice harder - they assess smarter. Using Nicola Olyslager's Tokyo 2021 high jump routine as the anchor, I show you how a simple post-performance rating system can expose blind spots, reduce ego-driven self-judgment, and turn every rep into usable data. In this episode, you’ll discover: Why mindless repetition eventually hits diminishing returnsHow to rate your performance in a way that builds confidence instead of perfectionismThe three questions I use after podcasts, client sessions, and workdaysWhy writing things down - and saying them out loud - makes the lesson stick deeperHow a simple sticker system can replace a 1-to-10 score if that feels more aligned I also show how this framework applies far beyond athletics: sales calls, leadership, relationships, somatic work, business, and any skill you want to master. The real win is not pretending every performance is perfect. It’s learning exactly where the gap is, so you can close it faster and show up stronger next time. This episode is essential if you’re serious about high performance, tired of vague self-improvement advice, and ready for a system that turns effort into real progress. Timestamps 00:00 - Opening question: What skill do you want to master? 00:48 - Why most people default to “just practice more” 01:53 - When more reps stop being enough 02:35 - Tokyo 2021 and the high jump example 05:49 - Reframing the episode around elite skill growth 06:47 - The common answer: outwork everyone 07:39 - Introducing reflection as the missing edge 08:34 - Why Nicola Olyslagers’ notebook changed my thinking 09:03 - The simple high-jump self-rating system 10:03 - Rating each repetition out of 10 11:03 - Why practice and performance should be aligned 12:27 - What elite athletes usually say about getting better 13:24 - The Harvard Business School and WiPro training study 15:02 - The performance gains from reflection and peer sharing 16:26 - Why speaking and writing deepen learning 17:21 - Assessing performance from a neutral lens 19:44 - Why high performers need specific feedback 21:13 - Facing failure as data instead of identity 24:45 - Turning blind spots into a better plan 25:31 - How reflection boosts confidence through trend data 30:30 - Why reflection should complement, not replace, hard work 31:28 - How I use the rating system in her own work 34:19 - End-of-day ratings for business, leadership, and discipline 35:41 - Applying the same system to relationships and parenting 36:55 - The sticker chart alternative 38:46 - Why specificity matters more than perfection 39:15 - Why you should write reflections down and say them aloud 39:54 - My 3 reflection questions 42:41 - Why consistency matters 43:39 - Turning assessment into a high-performance system 45:55 - Closing reminder: Work hard, assess honestly, and get better

  4. Sep 16

    Ep 55: 3 Traits Top 1% Winners Have That the 99% Don't

    This episode breaks down the 3 traits that separate top 1% performers from everyone else: follow-through, mastering the mundane, and holding a vision without needing outside validation. If you want a practical framework for becoming more consistent, more resilient, and more certain in your goals, this episode gives a clear identity-level roadmap. GRAB 3 DAY INTERACTIVE MASTERCLASS: THE BODY THAT WINS Timestamps 00:00 - Listener-voted topic and why this episode matters01:00 - Three-day masterclass: The Body That Wins02:21 - The 3 traits that separate winners from everyone else03:20 - Trait 1: Follow-through on promises to yourself05:14 - Why following through builds self-respect and confidence08:07 - Follow-through does not mean the original plan never changes10:43 - Winners adapt instead of quitting when the market shifts12:05 - Standards stay fixed, but the method can change15:21 - Training follow-through through body-based resistance work17:47 - The plank test: who quits early and who finishes strong20:37 - Why winners sprint to the end instead of easing up21:35 - Finishing with full intensity and integrity22:32 - Trait 2: Mastering the mundane23:29 - Rookies seek novelty, pros master repetition24:06 - Why boredom is not an excuse26:10 - Winners get exceptional at the basics27:19 - Steph Curry and mastery through ordinary shots28:27 - Why high-level skill comes from the same limited fundamentals30:09 - The 10,000-hour idea as repetitious mastery31:09 - Muay Thai training and daily reps on the bag33:53 - Reframing novelty into obsession with mastery35:21 - Why “mastery of the mundane” separates good from great37:44 - Extraordinary lives are built on ordinary days38:30 - Gold medals are won in reps nobody sees38:59 - Trait 3: Belief in the vision without external validation40:21 - Why top winners do not need approval from others42:16 - How loved ones often project fear and realism43:44 - Knowing a vision is yours even when others cannot see it46:05 - The four-minute mile as a conviction example47:00 - Jamie Kern Lima and years of rejection49:23 - Why her persistence changed the blueprint for women leaders51:32 - Vision without work ethic is fantasy52:29 - How vision and execution co-create identity55:01 - Final 3-part summary of the winning equation55:59 - Closing ask: share, subscribe, and reflect on your takeaway

  5. Sep 10

    Ep 54: Female Representation in the High Performance Space- A NEW ERA OF THE WALKING TROPHY IS HERE

    Are we back......or is this an entirely new mission at hand here? Welcome (back?) to The Walking Trophy. The mission is simple: give the girlies the mic and teach them how to unapologetically claim more while building the body and mind that can hold it. In today's episode, I share how women are under-represented in the high performance space, and what The Walking Trophy plans on doing about it. This is day 1 of my mission to create a high performance podcast by the girls and for the girls that becomes a staple in the space of high performance, winning, success, and leadership. Aka... Andrew Huberman, Tim Ferriss, and Chris Williamson- I'll see you at the top of the charts ranking side by side in no time SUBSCRIBE TO THE WALKING TROPHY: https://youtube.com/playlist?list=PLkxBgE5-H7mrBDLCCV37jA-zbfsIsOcO7&si=Tg280jX6H1qi_Tpp GET LOCK IN for $22: https://enroll.katelynpennell.com/lock-in-challenge-page MESSAGE KATELYN ON INSTAGRAM TO WORK TOGETHER 1:1: https://www.instagram.com/katelyn.pennell/

  6. Jul 30

    Ep 53: The 4 Workout Styles That Will Allow You To Win This Year

    If you're a high-level, high-achieving, heart-led woman, but you're still going to the gym to just to check it off your to-do list, stop right there sister. Let me show you the power of training for your power & leadership in the gym instead of just your reflection. I go deep into the 4 styles of workouts that the women serious about winning in their lives are leveraging at the gym. By the end of this episode, you'll understand the power of Capacity, Edge, Power/Speed, and Momentum workouts. Back & Bi day is soooo 2025 MAKE SURE YOU'RE SUBSCRIBED TO THE PODCAST! If you leave me a 5 star review, screenshot and send my way for a special treat from me to you! JOIN GAME DAY HERE

  7. Jul 30

    Ep 52: Building Multiple Streams of Income Through Authenticity

    What a freakin pleasure to interview Baylee Falk for today’s episode of The Walking TrophyWe talk about all the things - how Baylee created a heart led empire helping women recover from hormonal acne, missing periods, & the “birth control bandaid” to be able to experience a life free to make any decision she wants without health being a limiting factorWe also talked about her venture into starting her second company to help business owners create their Kingdom Led mission where she combines the world of faith & businessWe talk about navigating challenges when business ebs and flows, being true to yourself as YOU evolve in your mission, and PET INFLUENCING!Thank you so much for your incredible responses today Baylee!You can find her at:@bizbybaylee@strongbybayleeallisonYOUTUBE: @itsbayleefalk PODCAST: It's Baylee!!

  8. Jul 21

    Ep 51: How to step selling yourself short - the science of GAME DAYS

    Ever wake up one day and go "damn, I'm sick of my own BS. It's time to step things up a notch"? Yeah, same. And this is what I call the "business blues" and it's what happens when you're stuck in maintenance with nothing to really call you to rise to your potential. If you find yourself at this place, then you've stumbled upon the right episode of The Walking Trophy because today, we're going into the science and the art of the GAME DAY. Some may call it an "impossible goal" but I take it a step further- set your game day and train your tail off for it. Enjoy this recording from a Live I did on my Instagram recently and join me as I talk about The World Cup (to all my haters: Go Argetina!), the concept of "impossible goals", and how you can trick your brain and nervous system to perform at a way higher level. IF YOU'RE INSPIRED BY THIS CONVERSATION AND KNOW GAME DAY IS THE NEXT STEP FOR YOU, you can join Game Day: The 6 Week Sprint LIVE before Monday, August 3rd. Message me "GAME" on Instagram (@katelyn.pennell) to join

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About

The Walking Trophy is a female-led high-performance podcast for ambitious women, entrepreneurs, founders, athletes, coaches, and leaders. Hosted by high-performance coach Katelyn Pennell, it explores mindset, nervous system capacity, embodiment, fitness, leadership, business, energetics, discipline, recovery, identity, and personal development. Learn how to perform under pressure, build self-trust, expand your capacity, hold more success and visibility, and become the woman capable of leading, winning, and creating impact at the highest level.

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