7 Ways to improve your mental health that actually work: 1. Build Community 2. Don’t Expect Things to Feel Good All the Time 3. Seek Professional Help If You Need It 4. Get Off Your Phone and Do Real Things In The World 5. Read Books 6. Work in Intervals 7. Spend Time in Nature

Blessed to say I have committed to Baker university for Track and field. A big thanks to everyone who has got me here. God is good! Baker XCTF

“Buried with Him in baptism, raised to walk a new life in Christ” Four Valor Track & Field athletes declared, in front of their team and families, their decision to follow Christ through baptism. This. Is. Everything.

Really good stuff. As a coach, and as a parent, these are great reminders.

It is mental health awareness month. I've spent the last five years researching, reporting, and writing about burnout, anxiety, and depression. What follows are 11 of the most important findings:

A little pre-state dinner at Coach’s house with the state qualifying crew. Incredible bunch of kids and coaches. Gratitude should always win the day.

"As far as I'm concerned, there is no greater sport than cross country. It's probably the truest and fairest judge of human character." Sebastian Coe

This deserves its own post. The Valor boys put three in the top five in the 3200 today at the Colorado State Championships. And 13th as well. JR Drew Costelow-State Champ SO Dane Eike-State Runner-Up JR Ty Garrett-5th overall FR Kaeden Dendorfer-13th overall Huge props

Love this team

Uncertainty leads to protection. When we aren't sure what's going to happen, and pressure is high, our body's natural instinct is to protect. You have to train to change this default setting. Not by fighting, but by learning how to sit with uncertainty. To be okay not knowing.

My back porch this morning in Castle Rock, CO. Currently waiting to find out if day 2 of state track meet happens today or not. Craziness.

State track and field events to resume at 2:10 p.m. on Saturday #copreps bit.ly/3Lx1c8V

Day 2 of Colorado State Track Meet. (After a “bit” of snow) (Day 3 on Sunday) JR Drew Costelow 800m State Champion SO Dane Eike 800m-11th FR Keeghan Edwards 800m-9th Girls SMR State Runner Up Girls 4x200-5th JR Jack Wetterling 300m H-onto finals Great day for the team

One of the secrets to handling setbacks and losses? Storytelling. Research shows when we can constructively integrate whatever happened into our forever unfolding personal story, we’ll feel better and bounce back faster. thegrowtheq.com/the-secret-to-…

Drew Costelow's Win Streak Continues, This Time In The 800m milesplit.com/articles/31535…

Unsigned senior: Jacob Compton 200m 21.70 400m 49.80 GPA 3.4 on a 4.0 scale. SAT 930.

The final event of the year and we finish with our very first girls golf state championship! These girls were unreal all year long! This one is well deserved! CHSAA Valor Golf #coloradogolf Valor Christian High School

Observation: the people who sustain success over the long-haul are rarely shooting for success. They are focused on the path. Their goal is mastery, which knows no end.

Congrats, Cole Sprout! 4th overall in 10K at NCAA’s. Incredible effort.