Cole Cook

Creating dream life on the edge of the flint hills 📍KS REALTOR® with BHHS First Realtors 400+ families served 🏀

[Cole Cook @ColeCookRealtor]

Dream lofty dreams, and as you dream, so shall you become. Your vision is the promise of what you shall one day be; your ideal is the prophecy of what you shall at last unveil.

[Wendi A. Irlbeck MS, RDN, LD, CISSN @Wendi_Irlbeck]

🔥 Non-negotiables for student athletes :

- Breakfast
- 3 to 4 meals per day
- 8 hours of sleep/night
- 100 oz of H20 daily
- Show up early and ready to go
- Avoid fried foods and no soda
- No phone within 45-min of bed
- Only use third party tested supplements
-Carbs + protein before and after training
- Second breakfast on game day
- Protein + carb + veggie + fruit at each meal
- Daily stretching and mobility drills
- Studies before scrolling social media or video games

[Tim Cortazzo @T_Cortazzo]

SUMMER SPEED 🏎️
Week 2 - COD Emphasis 🧱

▪️Lateral Power
▪️General Athletic Movement
▪️“Stop Series” Progression
▪️Curved Sprints
▪️Team COD Races

As athletes ramp up and get closer to Fall camp, it’s important to be mindful of the movements & volume they’re being exposed to in June, July.

Create adaptations & feel at lower velocities - Progress to faster velocities, more volume, and more reactionary based exercises.

[Wendi A. Irlbeck MS, RDN, LD, CISSN @Wendi_Irlbeck]

🚨 Female Athletes: Are You Eating Enough to Perform at Your Best?

This sample fueling plan is a great reminder that success in sport isn't just about training harder—it's about fueling smarter.

Too many female athletes are underfueling, skipping meals, fearing carbohydrates, or relying on supplements instead of building a strong nutrition foundation. The result? Low energy, poor recovery, decreased performance, increased injury risk, and missed opportunities to reach their potential.

Creatine is one of the most researched supplements available and can be a valuable tool for many athletes—but supplements should never replace proper nutrition.

For more than 15 years, I've worked with athletes of all ages, from youth sports to collegiate and professional levels, helping them understand exactly what to eat, when to eat, and how to fuel for strength, performance, recovery, and long-term health.

If you're a coach, athletic director, dance studio owner, sports organization, or parent group looking for a nutrition presentation that empowers athletes with practical, evidence-based strategies, I'd love to help.

✅ Team Presentations
✅ Parent Education Workshops
✅ Sports Nutrition Seminars
✅ Female Athlete Health & Performance

Visit my website to learn more about my programs and resources!https://t.co/Yj9IxOhDu5

[Wendi A. Irlbeck MS, RDN, LD, CISSN @Wendi_Irlbeck]

What I Eat in a Day as a Sports Dietitian
People often ask what I eat to support my training, recovery, body composition, and overall health.

For context:
🏋️ Strength train 4–5 days per week
🚶‍♀️ Average 15,000 steps daily
🏃‍♀️ Run approximately 10-15 mi/week
📊 145 lbs, 5'9", 17% body fat
💪 Aim for about 150 grams of protein daily

Today's meals included:
-Eggs
-Pumpkin protein smoothie
-Sweet potato
-Asparagus
-Steak
-Chicken thigh
-Blueberries
-Banana
-Whey protein
-Greek yogurt
-Cauliflower
-Carrots
-Ground turkey 
-Extra-virgin olive oil

Why these foods?
✅ High-quality protein supports muscle repair, recovery, and performance.
✅ Fruits and vegetables provide fiber, vitamins, minerals, and antioxidants that support health and training adaptations.
✅ Healthy fats from extra-virgin olive oil support hormone function and help reduce inflammation.
✅ Carbohydrates from fruits and vegetables help fuel workouts, recovery, and daily activity.

No detoxes.
No cleanses.
No crash diets.

Just consistent intake of nutrient-dense foods, adequate protein, quality carbohydrates, healthy fats, and plenty of movement.

[Rushi @rushicrypto]

I genuinely think a lot of millennials are reaching the same conclusion at the same time.

We grew up watching technology make life better every year. Cell phones. iPods. Smartphones. An app for everything. It felt like the future was arriving right in front of us, and we couldn’t wait for what came next.

Then somewhere along the way, it changed.

Everything became a subscription. Social media became algorithms. Every day feels like another once-in-a-lifetime event. The things that were supposed to save us time somehow ended up demanding more of our attention than ever.

We were sold convenience.

What we got was a world that feels faster, louder, more expensive, and somehow less human.

And that’s why so many people I know dream about a completely different life now. Not more technology. Not more optimization.

Just a quiet job, a flip phone, a small town, and a place where life feels real again.

[Kansas Baseball @KUBaseball]

LAWRENCE REGIONAL CHAMPIONS 🏆

[Kansas Baseball @KUBaseball]

HAWKS TO THE REGIONAL FINAL 😤

[Cole Cook @ColeCookRealtor]

Gentleman, great morning video for your commute.

https://t.co/CBz6GohWsj

[Cole Cook @ColeCookRealtor]

Baseball school

[Kansas Baseball @KUBaseball]

BIG 12 BASEBALL BELONGS TO KANSAS 🏆

[Cole Cook @ColeCookRealtor]

Sad. Life is short!!

[Joe Aratari @JoeAratari]

Girls. Training. And ACL Tears.

Girls don't need a 3 day ACL program or a 5 minute ACL Warm up. Girls don't need a 6-8 wk bootcamp.

It is not a one off thing you do in a 3 day clinic or a 10 minute warm up. It's not a bootcamp right before the season just to not continue with training while in-season.

Girls need sound, progressive and comprehensive S&C 2-3x wk for at least 40 wks during the year during their off and in-season competition periods. Quad Strength. Glute strength. Landing mechanics. Deceleration. Pivoting/Twisting. Taking contact. Conditioning. Agility. Isometrics. Power work. Etc..

Cannot be neglected for weeks or MONTHS on end.

It is total negligence to go months without a weight room session or even a break in a kids schedule to make time for training.

It's a year round plan of attack to do the best we can to mitigate risk.

Girls sports and those involved need to do better and what is in our power/control.

[Joe Eisenmann PhD @Joe_Eisenmann]

A parent of a 3rd grader asked me to write 'a program' for the kid this summer.

My response: take them to the playground 5 days per week; have them climb, jump, run, push, pull, etc. up and down and all around the structures and play area. Play tag etc.

[Mario Tomic @mariotomich]

Kids with an active dad are 3.5x more likely to be active themselves. With both parents active, that goes up to nearly 6x.

Your habits have a bigger impact on your family than you think.

[Cole Cook @ColeCookRealtor]

@SteveOnSpeed In the ballpark

[Joey Bergles @JoeyBergles]

11 ➡️ 13 Years Old

Priority w/ Kids Should Be Slow & Steady Progress.

Focus on Really Good Technique & High Quality Movement

[The Driven Man @Thedrivenman]

The most passionate 30 seconds you will ever hear.

[Luke Falk @coachlukefalk]

Every training camp I had at Washington State University, Coach Leach would share the same story.
The story of two kids. The rich kid and the poor kid.

The rich kid has two choices. He can become spoiled, entitled, lazy, and expect everything to be handed to him because he has been given more. Or he can take every advantage of what he has been given—resources, coaching, opportunities—and use it to become even better.

The poor kid has two choices too. He can say, “I never had a chance. Nobody gave me anything. The world is against me.” He can feel sorry for himself and use it as an excuse. Or he can say, “I may not have what they have, but I am going to outwork everybody.” He can become tougher, more driven, and more relentless than everybody else.

It was a powerful message in a locker room full of people from different backgrounds, different families, and different life experiences. Some guys came from wealth. Some came from almost nothing. Some had every opportunity. Others had to fight for every inch.

But despite all of those differences, everybody still had the same choice.

You can take ownership and use what you have as fuel.

Or you can become victim-minded. You can look for excuses, blame your circumstances, become entitled, and convince yourself that because of what you have—or because of what you do not have—you cannot become what you want to be.

It is not about how you start. It is about what you choose to do with how you start.

The rich kid can waste what he has been given or use it to build something greater. The poor kid can use his circumstances as an excuse or as fuel.

In the end, greatness does not come from starting with more or less. It comes from which person inside of you that you choose to feed.

If you like these Mind Strength Messages, click below to join our free newsletter and get a new Mind Strength Message every Monday to start your week on the right foot.
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[Jaynit @jaynitx]

Michael Phelps won 23 Olympic gold medals using a mental technique most athletes ignore:

"The biggest thing that really separated me through my career was my mental game. Everything that was in between my ears."

Michael explains how he used visualization:

"When I would visualize, I'd visualize every single thing getting up to a meet, probably a month or so in advance. What could happen. What I want to happen. And what I don't want to happen. Because when it happened, I was prepared for it."

He describes the goal:

"When I got to a swim meet, there's nothing I can control at that point except what I do. I can't control what anybody else does. So I want to know how the race could go, how I don't want the race to go, and in a perfect world, how the race should go. So I could get behind the block and not have to think about anything."

His coach Bob Bowman reveals how they trained this skill:

"When Michael was young, I gave his mom a book of progressive relaxation. Before he'd go to bed at night, she would read this progression of things: clench your fists, work through your whole body. He got so good she'd just open the book, say two things, and he'd be asleep."

Bowman explains why visualization works:

"The brain cannot distinguish between something that's vividly visualized and something that's real. By the time Michael steps up on the block at the Olympics, he's swum that race hundreds of times in his mind. All he has to do is shut everything down and it goes on autopilot."

Michael adds the key detail most miss:

"When I would visualize, it would be what you want it to be, what you don't want it to be, what it could be. So you're always ready for anything. If I have a suit rip, fine, I need another suit, put it on. Any small thing that could go wrong, I'm ready for."