Jen Rulon

A year ago, I remember reading about the “Positive Change Formula” and I was very intrigued with it. I starting doing some research and this is what the formula consist of:

Awareness + Time + Quality = Positive Change

Check out the video below about the Positive Change Formula:

Here is the “Cliff Notes” behind the Positive Change Formula:


  • Be aware of like minded people
  • Be aware of your training
  • Be aware of your recovery
  • Be aware of your mindset


  • It’s going to take time and practice for you to get to the Positive Change Formula
  • It doesn’t happen overnight.


  • Quality Training
  • Quality Nutrition
  • Quality Mental Training
  • Quality People

There are times that it can be really hard to do some of these tasks, right? For example, let’s say you are in heavy training mode and you have a friend, who can be a bit “Negative Nancy.” That is a tough thing to be around. Maybe you just need to step away until AFTER your race. Remember, there are athletes that have been doing this training and racing for a LONG time. Changing their mindset didn’t happen overnight. It happens with consistent training, belief in yourself and from your coach AND more racing. Trust me…it will be worth the wait! 

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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