Jen Rulon

“Just when the caterpillar thought the world was over, it became a butterfly.”

I used this quote in my UW Whitewater Commencement speech, and it occurred to me that the change can be horrifying for many of us, but it’s inevitable.

How Can You Make a Change? 

I talked briefly about how to make a change with your mindset in race. Check it out here BUT this is about a life changing moment! 

Whether it is changing jobs, quitting a habit (drinking, smoking, etc.), changing a habit (walking 10,000 steps a day or eating healthier), or saying goodbye to a relationship that no longer serves you. And the ideas and concepts that I have are very simple BUT you have to do some work first. Here you go: 

Your First Task

Wake up full of abundance and gratitude daily. Abundance is your birthright, and think to yourself, “What a Wonderful World” we live in!

Your Second Task

Grab a Journal. 

I wrote this on January 8th, 2022, when I was challenged last year by my friend, Steph: 

“My life is a beautiful mess. I don’t know where my path will lead me, but my heart is full. And that’s what life is all about. A happy heart .”

After I moved down to Costa Rica, she suggested getting a Polaroid, taking photos of my progress over the months as I was embarking on a couple of significant changes in my life. I barely remember January through March.

Now, pull out a journal, write these questions below, and let the writing flow. 

Three Questions for You About Making a Change in Your Life!

1. Are you willing to change, even if there may be a sacrifice? (Maybe you leave your dream job, say goodbye to your drinking buddies, or move to another city).

2. What is holding you back from making a change? (Time, money, excuses, fear of failure, not ready?)

3. What would you do if you could do anything that you wanted to do with no constraints, money problems, time, place, etc.?

Last Task

Buy a Polaroid or use your phone to document life now and then every other week or month until you start seeing a change. Look at these Polaroids that I took over the first six months of 2022!!

January 1, 2022
January 20, 2022
March 10, 2022
April 1, 2022
June 11, 2022


So, yes, change will happen. It is going to happen, whether you like it or not. But the change can be for good. I know maybe saying goodbye to an old friend, who no longer understands you anymore or saying goodbye to your dream job, will be easy; I am saying, what if things did change for you and it worked out how it was supposed to?

What Do You Write In Your Journal?

When writing in my journal for the UW Whitewater speech, I let the pencil hit the paper and started writing. I didn’t erase anything, or I didn’t scratch anything out. I let it flow. I still do, and my journal is almost out of paper.

What do I write in my journal, you may ask?

Anything and everything. I will write about my day, heartbreak, love, goals, dreams, and ideas. I will write Instagram posts and maybe have them for later on. I even have written poems over the last couple of years, which I don’t share often. As those are close to my heart ♥️.

Journaling helps my head, my heart ♥️ and my soul.

Writing has done more for me than I know. I have written three books, am writing for two Costa Rica Travel companies (Check out Costa Rica Escapes), articles for Training Peaks, my speeches with TEDx Talk and UW Whitewater , and many other opportunities I don’t know about.

Maybe the New York Times Best Seller isn’t too far away?!?! #justsayin

If you are looking for some help, please don’t hesitate to get on a call with me. Here is my calendar link.  Or shoot me my contact form.

I am out next week, but I will be around to figure out the 2023 year, whether you are getting ready for your first triathlon or 12th Ironman Triathlon!

How To Make a Change
AUTHOR: Jen Rulon

I have been coaching triathletes, runners, and cyclists for over 21+ years; I received my Master's Degree in Kinesiology with an emphasis in Exercise Science. And as you may have learned, there is more to life than swimming, biking, and running. It is a lifestyle, and I am here to help you cross that finish line with a smile, whether it is an Ironman Triathlon or the Ironman of Life. You can find my knowledge shared in Triathlete Magazine, Runners World, on the TEDx Stage, the Health and Wellness Expo in San Antonio, TX, Southwest Research Institute Human Performance Summit, Training Peaks Workshops, "Self Motivation Strategies for Women" on Amazon, Men's Journal Online, and the New York Times. I also practice what I preach—she's a 15x Ironman Triathlete who participated in the Ironman World Championship in Kona, Hawaii, on October 14, 2017.

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