The BTB Project Podcast

Why Motivation Fades and How to Build a System That Keeps It LitThis solo episode from The BTB Project argues that motivation is not something other people can install in you. It has to be uncovered, protected, and reinforced with systems that work on tired Tuesdays, not just on inspired days.Coleman Gearhart breaks down five practical ways to find your fire, define your why, and create an environment that makes action easier than avoidance.Key topics

• Motivation is not hype or a halftime speech
• Why consistency breaks down
• Tip 1: Name the why until it is specific
• Tip 2: Stop chasing the feeling and become the person
• Tip 3: Make the first step embarrassingly small
• Tip 4: Write if-then plans before pressure shows up
• Tip 5: Build the locker room around you
• Small wins build real momentum
• The core distinction: spark vs. system

Timestamps00:00 - Opening claim: motivation is 90 percent of the outcome
01:47 - Why talent and strategy fail without internal fire
03:06 - The real problem is chasing feelings instead of building systems
04:24 - Motivation is not hype, it is what turns a blueprint into results
05:28 - Every person’s motivation looks different
06:43 - Why coaches and parents cannot install motivation
07:37 - Coaches do not create motivation, they call it forward
08:36 - What the BTB mission asks you to uncover in yourself
09:33 - Five tips to find and protect your motivation
10:43 - Tip 1: Fill the cup by naming the why
11:43 - Step one from the BTB blueprint: study your story
12:59 - Put your why where you will see it every day
14:08 - Tip 2: Become a person instead of waiting for a feeling
15:33 - Finish the sentence: I am the kind of person who
16:22 - Tip 3: Shrink the first step to something you can do on your worst day
17:32 - Motion creates emotion and action creates momentum
18:17 - Tiny daily effort beats heroic effort twice a month
18:46 - Tip 4: Use if-then plans instead of relying on willpower
19:36 - Morning, slump, and miss-day examples of implementation intentions
20:40 - Tip 5: Build the locker room by changing your environment
21:37 - Phone, space, habits, and people can pull you up or drag you down
22:24 - Track small wins so your brain can see proof of progress
23:39 - Quick recap of the five motivation tools
24:59 - Why the goal is not to feel on fire every day
25:42 - The real issue is spark and system, not strategy
26:07 - Final challenge: find your why, shrink the step, and call the play
27:06 - Closing encouragement and call to share the episode

This BTB short tackles the difference between true service and people pleasing, and why confusing the two can drain your identity, energy, and purpose. Host Kollman Gearhart, also known as Coach K, argues that real helping comes from alignment and fullness, not fear and the need to keep everyone happy.We discuss the hidden cost of saying yes too often, the signs that your body and purpose are paying the price, and a few practical ways to protect your capacity while still serving others well.

Key topics

• In this episode, Coach K defines the “lie of kindness” as people pleasing disguised as service.
• He explains the difference between serving from fullness and helping from fear, and why the root matters more than the motion.
• He says people pleasing can erase identity, turning someone into a mirror or chameleon instead of a person with clear purpose.
• He warns that chronic overcommitment burns the engine, leaving no energy for meaningful work or healthy relationships.
• He argues that resentment becomes the tax paid for every dishonest yes.
• He says purpose gets postponed when most of your energy is already rented out to other people’s needs.
• He stresses that self-neglect shows up in the body through stress, sleep issues, gut problems, and dread.
• He uses the airplane oxygen mask analogy to show why self-care is required before service.
• He shares practical resets like pausing before yes, telling the truth in one small place, and scheduling yourself first.
• He closes by reframing self-focus as the path to greater, more effective service to others.

• Pause before saying yes and check your capacity first.
• Tell one truthful “no” this week without over-explaining.
• Schedule personal time before your calendar fills up.
• Separate love from approval in your relationships.
• Practice giving a clean no and a full yes.
• Focus on becoming 1% better instead of becoming more available to everyone.

Timestamps:
(01:17) Why this short is about the “lie of kindness”
(02:26) People pleasing versus real helping and serving
(03:34) Serving from fullness while people pleasing comes from fear
(04:57) Five dangers of people pleasing begin with losing your identity
(06:35) Danger two: burning the engine through chronic overcommitment
(07:52) Danger three: nobody gets the real you
(08:38) Danger four: your purpose gets postponed
(09:58) Danger five: your body keeps score
(11:17) The airplane oxygen mask analogy for self-care
(12:22) Self-care as maintaining the instrument, not selfishness
(14:18) The 1% protocol and the call to keep growing
(14:49) Practical reset: pause before yes and tell one truth this week
(15:17) Put yourself on the calendar first
(15:49) Separate love from approval
(16:03) Practice a clean no and a full yes
(17:06) Why exhaustion is not heroic and why liking everyone is not the goal
(18:37) The ripple effect of becoming more aligned
(19:57) Final challenge to share the episode and reset with others

Action items

• Pause before saying yes and check your capacity first.
• Tell one truthful “no” this week without over-explaining.
• Schedule personal time before your calendar fills up.
• Separate love from approval in your relationships.
• Practice giving a clean no and a full yes.
• Focus on becoming 1% better instead of becoming more available to everyone.

In this episode of The BTB Project Kollman Gearhart shares his personal journey of overcoming generational family trauma, including addiction, abuse, and emotional struggles. He offers practical steps to break these cycles and build a legacy of healing and resilience.

keywords

family trauma, generational healing, mental health, personal growth, trauma recovery, legacy, self-development

key topics

Generational family trauma and its impact

Personal story of overcoming addiction and abuse

Practical steps to break family trauma cycles

The importance of self-awareness and accountability

Building a support system and healthy habits

The role of gratitude and routine in healing

Facing hard memories without numbing

Creating a positive legacy for future generations

"Unhealthy ways of coping show up year after year"

"Breaking chains creates a ripple effect of opportunity"

"It ends here, delink yourself from who you were"

Chapters

00:00 Introduction and episode overview

2166:39:24 Understanding generational trauma

3361:06:04 Examples of trauma inherited in families

6972:12:48 Personal story: Coleman's journey with addiction and loss

11916:39:28 Deciding to break the cycle

13777:46:11 The BTB blueprint for healing

16944:26:11 The ripple effect of breaking trauma chains

18805:32:51 Steps to start healing: honesty and reflection

22499:59:34 Building support and routines

25999:59:34 Facing hard memories and replacing old habits

28499:59:45 Living out the change and creating new traditions

30361:06:28 Persisting through challenges and celebrating progress

32222:13:12 Final encouragement and call to action

Are you stuck in the cycle of blame, frustration, and feeling out of control? This episode is a wake-up call to take ownership and unlock your true potential. The powerful tool? An honest, straightforward personal audit that shifts your mindset from powerless to powerhouse.In this episode:

• The significance of confronting your recurring complaints and seeing them as barriers to growth
• How to assign control levels to your challenges and identify what’s truly in your power
• The critical difference between genuine limitations and stories we tell ourselves
• Practical steps to do a weekly ownership audit and act on what’s within your reach
• Why vulnerability is your greatest strength in personal growth and transformation
• How owning one thing a week can radically change your future self

Timestamps:
00:22 - Recognizing where you've been dodging growth and handing your power away
01:57 - The real purpose of an audit—beyond finances, into your life
02:41 - The noise in the world and why an ownership audit is more important than ever
03:15 - My personal stories of blame and frustration—how I’ve had to own my challenges
05:09 - How to write down your top five recurring complaints honestly
06:02 - Identifying the thoughts and complaints that keep you stuck
08:24 - Scoring your control over each challenge and being brutally honest
09:55 - Real examples from my own life—foot injury, son’s transfer, podcast momentum
11:53 - Differentiating between genuine limitations and stories that hold you back
12:44 - Asking yourself the tough questions: Is this out of my control or am I avoiding ownership?
13:42 - The power of taking action—small steps today for big change tomorrow
14:41 - Weekly ritual: set a stress list, rate control, and act on one item
15:36 - Making ownership a non-negotiable habit
16:07 - The danger of dodging the same issue repeatedly—tackle it first
17:01 - Vulnerability as strength—owning your struggles out loud
18:20 - Take the challenge: share your wins and start shifting todayResources & Links:Connect with The BTB Project:Remember, growth starts when you own your story. Take control now—your future self is waiting.

Are you tired of feeling stuck, procrastinating, or dabbling in your goals without ever truly committing? This episode blasts through the excuses, shows you the power of laser focus, and hits home why doing the work every single day is the game-changer you need. If you're ready to stop half-assing your life and start living with purpose, keep listening.In this episode:

• The brutal truth about dabbling versus doing
• Why your flare-ups or setbacks are signs of disconnection and neglect
• Personal stories about overcoming injury, self-sabotage, and the power of consistency
• How to identify one non-negotiable action today
• The importance of accountability and tracking progress daily
• Why prioritizing yourself isn’t selfish it's essential
• The role of legacy, discipline, and purpose in your everyday life
• Practical steps to get serious about your health, hustle, and life goals

Timestamps:00:00 - Why this episode flips the script on excuses and dabbling
00:29 - The mindset shift: Built for greatness, not breaking
01:05 - Past struggles turning pain into purpose
02:10 - Life nudges—are you listening or ignoring?
03:09 - Lessons from being a coach, athlete, and father
04:37 - When your body calls out—learning from injury and flare-ups
06:00 - The impact of focus during adversity
07:26 - How kids' resilience in camps inspired a reflection
08:56 - The moment my foot pain flared up—what it taught me
09:53 - Addressing health issues head-on, no more avoidance
11:19 - The trap of dabbling and the value of unwavering focus
12:18 - How neglecting small health habits leads to flare-ups
13:18 - The power of wholehearted commitment
14:17 - Saying enough to dabbling—what it truly means to show up
15:16 - Building consistency, not perfection in self-care
16:46 - Recognizing that flare-ups aren’t just physical—they’re signals
17:14 - How our foundation cracks each year, and how to rebuild
18:41 - What are you dabbling with that needs your urgent attention?
19:38 - Tracking your daily wins and failures—master your pattern
20:07 - The value of accountability—no more excuses, just results
21:06 - Your call to action: Share what you’re dabbing with
21:35 - The truth about disappearing, showing up, and legacy
22:04 - Final encouragement: keep pushing, keep growing

Get ready to be inspired. Kaeden Dendorfer’s story isn’t just about running; it’s about resilience, purpose, and pushing beyond every limit that tries to hold us back. If you’re chasing a dream, navigating change, or hungry for that next jump, this episode will fuel your fire. In this episode:

• Kaeden shares how a high school championship ignited his passion for greatness
• The intense reality of training alongside national-level athletes at Butler University
• The mental and emotional hurdles of transitioning between programs and seeking clarity
• How he leverages team culture and leadership to elevate everyone around him
• The importance of discipline over motivation in the pursuit of excellence
• Why Kaeden believes success is about becoming the best version of yourself, not hitting specific times
• His thoughts on the power of self-awareness, transparency, and intentional growth
• The role of sport science and academics in fueling his athletic journey
• The significance of embracing setbacks as setups for breakthroughs
• His vision for future coaching and cultivating championship-level teams

Timestamps:00:24 - Introduction: The relentless spirit of Kaeden Dendorfer00:42 - From Colorado to the NCAA transfer portal: a journey of resilience03:03 - High school championships and the DNA of competitive greatness05:03 - The emotional weight of winning a Colorado state championship07:39 - Life as a Division I runner: training, mileage, and the grind09:56 - Transitioning from high school to college: growth, challenges, and maturity13:32 - College debut race: breaking barriers with an 8K time of 25:0816:36 - The discipline that defines success: pushing through discomfort18:07 - Navigating the transfer portal: a conversation with his coach19:41 - The power of team culture and being a "glue guy"21:06 - Balancing academics and athletics: a 3.6 GPA in kinesiology24:04 - The mental toughness behind tough workouts and setbacks27:03 - Kaeden’s burning desire to help others and coach someday29:15 - The qualities that make him an asset to any program31:36 - Making peace with the sport of running: control, expectations, and growth33:19 - The unending pursuit of self-improvement: metaphors for success34:17 - Final words: perseverance, character, and relentless passion

Stay relentless, stay authentic, and remember: it’s not just about crossing the finish line it’s about how you become the person who can. Your journey to greatness starts now. Your truth is worth chasing. Don't hold back.

Are you physically in one place but mentally somewhere else?

In this powerful BTB Short, Kollman Gearhart explores why being where your feet are is the foundation of becoming who you're truly Built To Be.

If you're constantly replaying past regrets, traumas, or guilt or racing ahead with future anxiety and pressure you're missing the only moment that actually matters: right now.

Kollman shares raw insights from his own journey healing generational family trauma and helps you understand how unprocessed pain lives in your body, dysregulates your nervous system, spikes cortisol, and blocks clarity, creativity, and growth.

You'll learn practical tools to return to the present, regulate your nervous system, make peace with your past without blame or victim mode, and take intentional action every single day.

• Why presence is biological, not just mindset, and how it affects your nervous system, decision-making, and relationships
• How to stop suppressing trauma and start facing it so it stops controlling your future
• The simple daily check-in: "Where are my feet right now?"
• 5 minutes of stillness & breathwork to reset and feel safe in the present
• Emotional honesty journaling: What did I feel today? What triggered me? What am I avoiding?
• One intentional action per day to align with the person you're becoming

This episode is for athletes, coaches, high-performers, and anyone tired of living scattered ready to build a life rooted in clarity instead of chaos.

Chapters

(00:00) Welcome to the BTB Short

(00:23) The Cost of Not Being Present

(02:19) You Can't Become Who You're Built To Be If You're Not Where Your Feet Are

(03:41) How Past & Future Destroy Presence

(05:28) Kollman's Story: Healing Generational Trauma

(07:41) Why Presence Is Everything – Goals, Relationships & Legacy

(09:18) The Biology of Presence: Nervous System Regulation

(10:51) The Shift: Making Peace With Your Past

(13:27) 4 Practical BTB Tools for Daily Presence

(15:09) Tool 1: Where Are My Feet? Check-In

(16:10) Tool 2: 5 Minutes of Stillness & Breathwork

(18:21) Tool 3: Emotional Honesty Journaling

(20:08) Tool 4: One Intentional Action Per Day

(21:10) Final Message: Live Fully in the Present

Be where your feet are. Your future is built in this moment.

🎧 Listen now and start training presence into your daily life.

Grab the free BTB Blueprint Quick-Start Guide (with worksheets for presence & persistence)

If this hit home, like, save, and share this episode with someone who needs to come back to the present. Tag them below or send it to a teammate, friend, or family member.

New here? Subscribe to The BTB Project for weekly mindset shifts, BTB Blueprint steps, and inspiring comeback stories from athletes and coaches.

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Kollman Gearhart – Former athlete, motivational coach, and host helping you discover your purpose and live your best life.

#BTBProject #BeWhereYourFeetAre #Presence #Mindset #MentalToughness #NervousSystemRegulation #PersonalGrowth #OvercomeTrauma

This episode dives deep into the remarkable journey of Jonah Chernett a high school tennis star from Michigan who faced a life-altering medical mystery. His story is a raw, impactful testament to resilience, mental toughness, and finding victory beyond victory on the court. In this episode:

• Jonah shares how a sudden health crisis nearly ended his tennis career
• The intense 10-month journey of misdiagnoses, treatments, and setbacks
• The discovery of a rare genetic condition that changed everything
• How he maintained his mental toughness through the darkest days
• The lessons learned about character, perseverance, and self-belief
• Why health and happiness now define his version of success
• His upcoming journey at UPenn and his outlook on life and tennis

Timestamps:00:00 - Introduction to Jonah Chernett’s inspiring story02:01 - The day everything changed: Jonah’s health crisis begins03:07 - The mysterious symptoms and initial setbacks04:36 - The long search for answers: doctors, scans, and uncertainty05:02 - The relief and hope from medication that helped temporarily06:46 - The heartbreak of relapses and the toll on mental health07:29 - How support from family, especially his dad, kept him going08:58 - The influence of childhood friends and early inspirations09:52 - The turning point: embracing team and community12:20 - The importance of character over rankings in recruiting14:52 - How Jonah’s perspective shifted after his health challenges16:14 - What makes a tennis champion mentally tough18:03 - Overcoming nerves and building confidence20:23 - The latest diagnoses and the shocking genetic revelation23:29 - Lessons learned about self-worth and identity25:40 - The lowest points and moments of profound doubt28:42 - Rebuilding strength and resilience after losing everything34:20 - Connecting the dots: the true cause of Jonah’s health struggles37:15 - The groundbreaking diagnosis: DLD deficiency and dietary changes39:29 - Approaching life with gratitude and purpose44:18 - The college recruiting journey: from doubt to opportunity47:40 - The profound impact of character and compassion50:27 - Defining success beyond tennis52:45 - Words of encouragement for young athletes and dreamers53:50 - Final thoughts: impossible truly means nothing

Are you tired of looking back with regrets? This episode ignites your courage to step out of safety and into the life you were meant to live. Because the truth is your potential doesn't wait. It demands action, one small step at a time. In this episode:

• Why so many stay stuck in comfort zones instead of chasing their dreams
• The real cost of playing it safe for decades
• How to start small today and build unstoppable momentum
• The myth that confidence comes before action
• Practical ways to tear down fear and get started now
• The power of vulnerability and honest conversations in transformation
• Why most regret what they didn't try, not how they failed
• How a single decision can set a life-changing ripple in motion

Timestamps:
00:00 - The truth about playing it safe and regret
01:03 - Why fear keeps us from living boldly
02:05 - The danger of staying in an unfulfilling job or relationship
03:02 - How stepping into uncertainty is brave and necessary
04:00 - The paralysis of overthinking vs confidence from action
04:57 - Small starts: the secret to long-term change
07:19 - Momentum in careers: small steps lead to new opportunities
08:59 - Vulnerability in relationships: the small act that changes everything
10:13 - Recognizing what you already know you need to do
11:14 - Playing it safe vs growth—what’s worth the risk?
12:15 - Practical ways to start today with one simple step
13:52 - How each step builds belief, growth, and transformation
14:33 - Will your life be comfortable or meaningful? The choice is yoursResources & Links:Remember, you only get this one life. The question is — will you play safe or live boldly? The choice is yours, starting today.

This episode dives deep into the often-overlooked middle stage of growth where real transformation happens. If you've ever felt stuck, doubtful, or tired in your journey, this is your wake-up call to keep pushing, leaning into discomfort, and knowing you're building resilience whether in health, relationships, or dreams.

In this episode:

• The truth about growth and stormy seasons
• Why the middle is the most crucial part of any journey
• How to stay committed when results aren’t visible
• The biblical lesson of storms and promises
• Practical steps to navigate the messy middle with grit and purpose.

Chapters:

00:00 - Why growth is uncomfortable and storms are part of the journey
02:08 - The overlooked importance of the messy middle in life
03:31 - The middle as the space where true strength is built
04:16 - Why starting excites us but the middle tests us hard
05:14 - The reality of progress stalls and doubts creep in
06:22 - The challenge of seeing results in health and fitness
07:28 - How the middle affects career ambitions and growth
08:18 - Building resilience in relationships through adversity
09:40 - Growth is messy; why perfection is a myth
10:06 - The biblical storm on the Sea of Galilee as a lesson
11:10 - The middle as the space where discipline and character develop
12:08 - Five practical ways to navigate the messy middle
13:52 - Expect resistance and embrace discomfort
14:18 - Trust the process, the most exciting part of growth
15:01 - You are being built in the middle—resilient and strong
15:48 - The call to action: keep going, you're worth it

Remember, the middle is where you’re forged into your strongest self. Keep going. You've got this.