Motivation Monday

Seven extremely motivating rules I learned from my son

I always thought I was the motivation master in the family but let it be known that it’s my son, Cole Bullock. 

He has been running since he was little. I remember us doing fun 100 yard dashes in the back yard and Cole winning…in flip flops!

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In elementary school cross country he would predict how many seconds he would shave off his time each week and regularly achieve his goal. Who is that intuitive in elementary school?!

Every cross country race was a nail biter during middle school. There was always that one kid. Sometimes he would win and sometimes it would be Cole. Normal Park’s Lisa Leopold and Brad Cowell were his cross country and track coaches back then and did excellent jobs motivating and pushing Cole while also keeping it fun.


Then eighth grade year hit and he was on crutches for nearly all of it. Two hip issues and then an ankle break while skim boarding during our first day of spring break vacation. 


Recovery was slow and his first cross country race (3.1 miles) as a Freshman was brutal. He was very de-conditioned and finished close to last. It was heartbreaking to watch and deep down we wondered if he had it in him to get back in the fight because of the long exhausting battle ahead.


The plus side? Having the best coach in Hamilton County (and way beyond) who took him under his wing and brought him back up to speed slowly. Red Bank High Track, Cross Country, and JROTC Coach Hugh Enicks, AKA Colonel, is a beast. He’s a retired Lieutenant Colonel in the Army and an amazing long distance runner with multiple national wins under his belt.

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Colonel believes in grit, commitment, stretch goals, and winning (with some fun thrown in). After he got Cole back up to speed he increased his weekly mileage to accelerate him to the top. 

For the past two years Cole runs regularly before school at 5:20am and tacks on a second practice after. He gets up early on Sunday mornings for long group runs and during summer months he goes it alone for 10-15 milers.

With all of that training comes many amazing successes and wins.


Yet he’s not exempt from losses. He was heartbroken last track season when he pushed himself past his limit while competing in the mile at the TN State meet. In the lead with less than 50 yards to go he gave out, fell, and finished fourth. 


That fall didn’t keep him down and in fact motivated him to start this final high school cross country season with an impressive 14:54 5K time and course record. That’s when his phone started ringing a lot. 

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After countless conversations with coaches, numerous offers, and a few official school visits he is super excited to sign with Ole Miss. Coach Ryan Vanhoy has lead the rebels for six years, six record breaking years. He was just awarded SEC Cross Country Coach of the year while also basking in another amazing historical record — 2018 SEC Cross Country Champions. Hotty Toddy!

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Here's seven extremely motivating rules I’ve learned from Cole: 

Focus on what you do want. 
Focus on the seconds you're going to shave off your time, the tasks you’re going to accomplish this week, and the few things you can do today that inch you closer to your dreams.

Have mentors and coaches.
Surround yourself with people who are doing it! These people will teach and push you beyond your limited beliefs about yourself and your abilities. 

Grow your FLI muscle. (Feel Like It)
Make progress on your goal especially when you don’t feel like it. Take a small action when you’d rather take the easy route. Motivation and positive habits come after consistent action, never before. More on the topic -- When you don't feel like it.

Push past the discomfort.
Your brain always wants you to avoid discomfort because it associates it with danger and wants to keep you safe. When you push past that natural threshold you learn that you survive and you actually come alive to accomplish greater goals. 

Embrace the falls.
The falls are an important part of the journey. They’re great teachers that push you into growth mode and offer valuable insight that allows you to evaluate and course correct. More on the topic — Four ways to fail your way to success.  A conversation with my daughter about failing. 

Focus on progress not perfection.
Taking small, consistent actions absolutely adds up to big wins vs staying on the start line because you’re afraid of not doing it perfect — that approach will never win a race. And progress comes in many forms including fails, stall-outs and things not going according to your grand plan.

Breaks don’t have to break you.
What benefits do you get by quitting? Quitting and wondering ‘what if’ take up a lot of mental energy so use that energy to get back up and win instead. That’s what you’re here for — to live with gusto!

We may not have a lot athletically in common with Cole but we all absolutely can choose to play by his motivating rules and rock this one precious life and crush our goals!

Hotty Toddy Motivation Master!

I know I'm super partial but here's more on Cole, Coach Colonel and Coach Vanhoy: 

Cole Bullock

Cole interview with Fox news 

Cole interview after Foot Locker Regionals

Cole interview at New Balance Nationals

Cole’s success at cross country meets

Coach Colonel — Red Bank High School

Coaches corner -- interview with Colonel 

Hugh Enicks still a force in the running community

Inspirational Educators

Coach Vanhoy — University of Mississippi

SEC Cross Country Coach of the year

Young coach leads Rebels to greatness

List of accomplishments

Are you part of my Motivation Monday Tribe? Hardcore motivation, on the day you need it most? Drop your name and email here if not and let’s start rocking Mondays together!

Nine positive ways to fall in love with the winter darkness

kelly summersett

Accept the facts: Winter is coming. 

The short days are here. Cold is on the way. And for some, your facts also mean snow -- lots of it.

Three great things happen when you accept the facts:

#1 You move through the season much easier

Ever hear the saying What you resist persists? It’s spot on accurate. 

When you complain and stay in denial you’re resisting the facts therefore turning your winter into the worst, longest, and darkest one ever. 

I don’t think you want that, right? 

Then accept the facts. Doing so frees up your time and energy to take steps that move you through it easier.

#2 Your mindset shifts more to the positive

Accepting the facts allows your mindset to shift out of doom and gloom and into a healthier and more productive way to look at your ‘what is’.

What you focus on grows and so focus on what’s going right and what you absolutely have control over: Your positive mindset. 

#3 You feel more empowered to take positive action

When you accept the facts and shift your mindset you create the right conditions to take positive action! 

You know what works here? Embracing opposites. Instead of thinking darkness/cold is depressing, tiring, or sad choose to re-think what it can mean and take corresponding action!

I re-thought winter years ago and it’s one of the best things I’ve ever done for my health and peace of mind.

Do you need to accept the facts of winter and proactively shift your mindset this year? Of course you have the power to do it and I promise when you do you may even learn to like this season a lot :) 

I never thought I would say that but it’s turned into one of my faves :)

Here's nine positive ways to make this your best winter of all time! 

Pick one each week (or make up your own) and commit to giving it your best effort. Focus on the benefits you will start seeing with consistent effort. What you focus on grows.

1. Always saying you need to get to bed earlier but don't? Use the darkness to your advantage and adjust your bedtime. Focus on the benefits of feeling rested, more relaxed, and productive. 

2. Turn your bedroom into a delicious retreat with scented candles, deluxe-o sheets, down comforter and fluffy pillows. Make it inviting, sexy, and a place you're excited to spend time in.

3. Schedule in more quality time with family and friends to watch movies, have conversations, and play games.

4. Experiment in the kitchen by cooking new delicious and comforting soups or trying out new ingredients. 

5. Plan some local hikes to embrace the crisp air, stillness, and quiet. Fresh air, nature, and movement are all natural and free highs!

6. Gather friends or create your own personal retreat to reflect on the past year and map out the upcoming one.

7. Journal a little bit daily. What's going right? What are you grateful for? Gratitude is a keystone habit that turns your outlook around quick.

8. Train for a springtime event or commit to a certain number of home or gym workouts you enjoy and then watch out spring and bathing suit season! Not only will you be ready but each day you spend moving (even 10-20 minutes) adds to your energy bank and shifts your winter season outlook. It's a fact that when you're moving and getting your heart rate up that you feel more energized, positive, and happy. 

9. Meet new people by going to events, concerts, parties or talks that you would normally say no to. Focus on what will go right and who you may meet that you'll connect with.

What you focus on grows and where your energy flows so focus your energy this winter season on making it the best one yet!