Category: Coaching

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Falls Kill – 10 Tips to Keep You Upright

When I was 42 years old, I broke both wrists horribly during a Sunday afternoon game of full court basketball with other women players. The fall didn’t kill me, however as we age, falls kill. According to AARP, falls that cause hip fractures are to blame for nearly 30 percent of fall deaths among adults 65 and older. These unintentional falls are the leading cause of injury and death for seniors.

In recently finishing Peter Attia’s book, “Outlive”, he spent a full chapter on stability. And I’ve been working on my stability with a variety of exercises. Why? Because during my 50’s, I was diagnosed with osteoporosis. At 60 years old now, here’s my small and simple list of exercises that I do to help improve my balance and stability:

  1. One leg step ups, 12 on a side. Three sets.
  2. Squats, 15 reps, 3 sets. Add weights to each side, go slowly up to 15 reps, 3 sets.
  3. Brush your teeth standing on just one leg, then switch. Do it for 2 minutes in the morning and also in the evening while brushing your teeth.
  4. Lunges, with and without weights. Three sets of 18.
  5. Going up stairs with hand on rail, two steps at a time. Yes, two steps at a time. Think knee to chest or marching movements.
  6. Coming down the stairs with one hand on the rail, one step at a time. Keep your eyes on the step. Don’t multi-task and don’t carry too many items.
  7. Toe/ankle raises, as you floss your teeth and then again when using mouthwash. Every evening.
  8. Abs; many varieties, like crunches, bicycles, leg lifts, med ball turns, planks.
  9. Get on the floor and do three sets of bridges and birddogs, 15 reps, then get upright without using anything to pull you up. Yes, that’s right, stand up with zero help.
  10. Wear a watch or device, so that can call someone IF you do fall. (Ex: I wear an Apple watch, now that I’m 60, when I’m taking a shower, exercising and doing projects inside and outside of the home). Also wear identification. (Ex: I wear a RoadID bracelet; it identifies who I am, who to call, and what allergies that I have).
  11. Free extra tip: Buy some nightlights so that we can see in the evenings and early morning hours, when nature calls or you need something to drink. There is no reason to fall because you didn’t want to turn on the light.

The cost for some of the devices (Apple Watch + Road ID bracelet + night lights) are less than $1,000. However, the return on this investment could be life changing. And then doubled or tripled when you add in the stability and balance exercises mentioned above in #1-#9.

Being Fit and 60 takes some work, and it’s my goal to stay upright for as long as possible. And if I do fall, then I have a way to communicate/call someone and if I’m found, others have three names who to call.

Recommendation: Since falls kill, recommend that you start now and do a few things daily and weekly to help improve your balance and stability. This will help your body react, if you take a bad step off of a curve or a rail lets loose or a step breaks or you’re bumped in to by another person. You can also control many things, including wearing a watch with calling capability and an ID that will help people act quickly. Give me a ring or message if you’d like to chat further about your stability or balance goals.

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Fit and 60

How fit are you now? How fit do you want to be and by when? What do you know you need to do to implement your desired outcome(s)? These are questions that I am really asking myself now, as I recently turned 60 years old.

Maybe some context will help here. In May 2022, I was invited to watch my bestie play women’s basketball at the National Senior Games in Fort Lauderdale, FL. In one word, it was: INSPIRING. She played and dominated in the 55-59 year-old age group, as well as her age group of 60-64. She won the gold medal for team’s women’s basketball and was named the women’s basketball outstanding player. While in Ft. Lauderdale, I completed the “Senior Athlete Fitness Exam” (SAFE). Quickly realized that I was in pretty good shape overall, but I was a bit overweight and I also needed to improve my balance (due to osteoporosis) and my unflexible ankles.

Fast forward 2.5 years later, I’ve lost 12 pounds thru really focusing on reducing sugars in my overall food intake, focusing on high quality sleep of 7 hours with a heart rate that lowers to the low 50’s, eating 400-500 less calories on most days by tracking what I put in my mouth with a food journal, exercising 12-22 minutes more per day (than previously) and with more intensity. completing balance exercises two times daily, and other doing strength training exercises multiple times per week. And yes, for the last two years, I got an annual infusion for my osteoporosis. However, the other items mentioned above give me the greatest hope, especially after recently reading the audible book, “Outlive”, by Peter Attia, MD. He reinforced that exercise is the single greatest “medicine” that you can do.

Recommendations:

  1. Ask yourself how fit are you now? and then how fit do you want to be? Attia referenced the common items that occur in our 60’s, 70’s, 80’s and beyond that most want to do, but lose the ability to do: picking up a grandbaby, getting yourself up off the floor when playing with grandkids, hiking up some steps to the top of a stadium, bringing in the groceries with a bag in each arm, opening a tight jar, tossing your roller bag above your seat, traveling in car or RV or plane, walking to a ball game or musical performance, etc. You get the point: the ability to continue to easily be able to do these things will allow you to be “active and fit”, or “Fit and 60”. If you simply don’t know how fit you are, take a SAFE exam.
  2. Identify the gap(s), and make some slight changes. Attia indicates in his research that exercise has the greatest return on your investment of time, so any type of exercise is better than none. For example, if you are NOT walking, start walking 10-15 minutes/day. If you are not stretching, stretch during TV commercials 3-4 times/week. If you are struggling with your grip, start working on grip exercises with bi-cep curls. If you can’t get up off the floor without using both hands, start working on improving that to get up using just one hand. Anything is better than nothing.

If it can work for me, who’s been an athlete my entire life, then I know it can work for YOU.

Should you need any encouragement or other tips, send me a message. Coach Jen

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Surviving

During this Covid19 global pandemic, I have been faithfully watching the TV show, “Survivor.” The cast is competing, surviving, living minimalistically, and trying to figure out who to trust. Sound familiar to our daily lives, during this public health crisis right now?

We all are competing. For our lives. Our health. Our work. Our jobs. Our business. Our livelihood. Our stature pre and post Covid19. Our normalcy.

We are surviving. The majority of us are trying to stay healthy, and yet remain active. Millions are in food lines, many people and families that have never been in those lines. Thousands are recovering from the complications of Covid19, and thousands have passed. Millions globally are grieving, and wonder why did I make it, and others didn’t make it. Many just want their lives back to normal.

We are living minimalistically. For the last two months, I haven’t painted my toe and finger nails. And guest what? It’s ok. They are trimmed and clean. We haven’t gone out to eat, and only picked up carry-out a couple times. Our entertainment consists of watching Robin Roberts on Good Morning America at 7am E and then David Muir nighly at 630pm E on ABC. To keep those laughing, facial muscles in shape, we squeeze in some comedy regularly. Music rings daily through the house. Repetitive meals seem to be just fine, with very little variety . Even our clothes and make-up are simple and minimal. We are surviving, and it’s ok.

Aren’t we all trying to figure out who to trust during this pandemic? That’s a difficult one to figure out, right? Are our political and community leaders truly caring about our health and well-being, or trying to get re-elected? Are businesses re-opening with safety in mind, or money in mind? Are restaurants carefully preparing food, or are they just wanting to get it out the door for the carry-out order to be paid? Are our health care providers being provided what they need in a timely fashion, or are they being forced to cut corners as they care for all types of patients and diseases and emergencies?

Keep surviving, my friends, keep surviving. The last time that I seriously watched “Survivor” was when I was very ill, recovering from two surgeries in the first six months of 2000. Now that was surviving, as there were a few days that I didn’t think I would make it. But somehow, I did. We all survive in our own ways. Trust yourself, trust your instincts, and take care of yourself and others that you can impact. Survive, and look to Thrive.

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Reading Like Mad

For years and years and years, reading more had always been a goal. Finally, I knew that I had to change it up to get better reading results. Get some small wins by finishing books that I had already started, read shorter books to gain a feeling of accomplishment, and embrace technology. So in 2018, I signed up for the Audible. Read more than ever, and finished 19 books.

In 2019, I signed up for the FREE Libby app, via my local library. Deleted my Audible account, which saves me $15/month. And the result is even better than 2018. In just four months, already completed 11 books and have two more books that will be finished by the end of April, which will total 14 books in the first four months of 2019.

Why am I reading so much? Because I have always wanted to. And because when I read about our seniors and the elderly, they wished they would have worked less and read more, among many other things. With Libby and Audible, we can listen to the book, and drive. We can listen and work out. Listen and go on a walk. Even listen while in the home, on our Echo Dot. Reading via Libby has been a wonderfully efficient use of my time. What a great way to leverage technology to increase my learning, knowledge, and relevancy.

More than ever now when I am speaking and coaching, I have a calm confidence to recommend books that are specific to a situation. If a team is trying to implement their first business plan, I recommend “Traction” by G Wickman. If a team is trying to figure out their brand and how to be relevant online, I recommend “10X” by Grant Cardone or “Crushing It” by G Vaynerchuk. If a team is facing some dysfunction, I recommend “Strengths” by T Rath or “Five Dysfunctions of A Team” by P Lencioni. If someone is refining their leadership skills, B Brown’s “Dare to Lead” is spot-on. If I am trying to make sense of current events, then consuming history helps me to better understand that we humans have a tendency to repeat what our ancestors did.

How are you staying relevant? How are you sharpening your saw? How are you helping others refine their skills? I believe that at the end of life, I will be very glad that I read all of these fascinating books (consuming books via Libby & Audible) and kept my learning edge sharp.

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In The Next 100 Days, I Will…

This is the week in January when New Year’s Resolutions stop, stall, or become unrealistic for most people. Back on January 1, just 21 days ago, these were invigorating ideas to attack with energy in 2019. Things have changed. So what is getting in the way of these resolutions? Why are they losing steam? Now what do you need to do?

In our coaching work, we find that New Year’s Resolutions lose steam due to a variety of reasons. We also find that the art of delegation and accountability is tied to how you ask questions and give clarity around when, who, what, and why.

WHEN. When do you want to accomplish your goal? It’s a simple question, but the most critical one that is typically not understood. Many goals are set, and are missing a date. Thus, the goal keeps getting pushed out or not achieved, because a date was never set. That’s why it’s a great tactic to state, “In the Next 100 Days, I will...” When we force ourselves to identify what WE will do in a more defined time period, we tend to be more successful. Just try it and simply ask, “When does this need to be done?”

WHO. Who can help hold you accountable? Having a partner, teammate or coach will help you push through barriers, and sometimes even help you get there more quickly and smoothly. Who can help you with their expertise, and are you asking for it?

WHAT. Goals that are specific and truly have some ummph behind them tend to be achieved than ambiguous or unrealistic goals. For example, if I want to weigh in the 150s this year. I want to get there, and before the end of April. Why? Because I want to feel and look better, while at the lake in the late spring and all summer. Before that though, we head to the Florida beaches right after Easter. So it’s time to get serious and be wise on portions: reduce one meal every day to simply fruit and a small handful of nuts, and also increase my exercise to at least 10,000 steps every single day.

WHY. Plenty of goals are loosely defined, i.e. “lose 10 pounds.” However, when we add some why and purpose behind it, these goals tend to be MUCH more achievable. Let’s take my simple, “weigh in the 150s this year.” WHY is that so important? Because in the summer of 2018, I was diagnosed with osteoporosis at just 53 years old. My doctors gave me a list of things to ensure that I do for the next few decades of my life, and one of the specifics was “weigh in the 150s, carry less weight on your briddle bones, and strength train so that your muscles are strong to carry your body/weight.” DONE. That’s all I needed to hear.

What’s YOUR WHY? Name it. And then state, “In the next 100 days, I will...”

p.s. Many thanks to Dr. Kevin Elko’s message here in Indianapolis last week. He inspired me to write this blog. He asked the crowd to say out loud, “In the next 90 days, I will…” MANY thanks to Dr. Elko for his reminders on what we CAN do. Follow him on twitter @DrKevinElko

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It’s Time For Fun, Isn’t It?

On a cool, rainy evening in October 2018, Hoosier Park was hosting the “Super Night” of Indiana’s best in harness racing.  And a long-shot named “It’s Time for Fun” was in 6th place as the horses came down the stretch. But then “Fun” hit a faster gear and sprinted past them all and won easily.  Friends and four generations of the breeder and owner got to the winner’s circle just in time for the celebration and fun. And that owner shined a grin and said, “It takes a team!”

Who is the owner and breeder of “It’s Time for Fun”? My dad, Lynn Wilfong, 79 years young. I intentionally used the word “young”, as he sure loves his phrase that he shares regularly: “Have someone to love.  Love what you do. Have something to look forward to.” And he has also been heard to say, “I will die with my boots on.”

Love. Four generations showed up to see “It’s Time For Fun” win the 3 Year Old Filly Indiana Sires Stakes: his wife, Barbara, of 58 years; his three adult children & their spouses; and some of the grand children and a great grandchild.

Work. Lynn has been working with harness horses since he was a young boy.  And he continues to be patient with them, even after 6-7 decades of being around these large and loving creatures.

Look Forward. Although my dad has suffered some losses and also some health challenges in the last couple decades, he sure studies his own health and how to improve it just like he studies harness horse breeding and racing. He is looking at ways to find the right mixture of breeding to win at the value that he is willing to pay, and still bring a return to his harness racing business.

How does he do this and also leverage his team? He has a vision, and that is to keep winning, especially in Indiana and Illinois. He and mom, along with my brother and his wife (Brett and Candy), truly have defined roles.  Dad studies and recommends breeding, and helps ensure the mares have healthy foals.  He and Brett raise and haul them, and Brett trains them.  My nephew, Kyle (Brett’s son, who is 4th generation in the harness racing business now) is the driver.  Kyle’s girlfriend, Nicole, is the caretaker (groom) of the horses that are being raced and trained, and she is growing and now a trainer.  And the revenue and expenses are tracked by Barbara and Candy.  For decades, Barbara leads the effort to ensure all of the horses are named and registered.  Very clear roles, with a goal of winning in Indiana and Illinois with well cared for horses.  They also leverage vets, blacksmiths, and feed companies. All of these roles are very specific, and they rarely duplicate work.  The goal for everyone is to be accountable to helping the horse(s) be as healthy as possible so that it can professionally perform in nearly any condition (rain, heat, sleet, wind and cold weather).

With a clear Vision, clear Roles, and clear Goals for each person on your team, you will most likely continue to succeed even as you approach your 8th decade.  In my coaching work, I can sense dysfunction or lack of accountability quickly.  It typically is because something is NOT clear with the Vision, or the Roles, or the Goals.  If all three are clear, you can most likely expect good results.  And good results just might lead to “It’s Time for Fun”.

 

 

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Keep Moving.

Keep Moving.  It’s a healthy thing to do considering the amount of time we are sitting.  But, HOW do I squeeze that in during my busy days and evenings?

Have a walking meeting with a colleague at work (instead of sitting in an office or conference room).

Meet a friend and go for a walk (instead of sitting for a cup of coffee or dinner).

When going to the store or work, park away from the front door or elevator (instead of squeezing into to a close spot, and getting a door ding).

After dinner at home, slide those walking shoes on for a 15 minute walk or jump on the bike for a quick spin of the neighborhood (instead of sliding in to your recliner).

Walk the dog, or the neighbor’s dog, or pet sit.  Dogs will get you up regularly and look forward to walks & being with their humans in nature.

When waiting in the airport, simply go for a couple strolls up and down the concourse (instead of sitting in the uncomfortable and hard seats at the gate).

When in an elevator by yourself, do some toe raises.  Or better yet, take the stairs if they are well lit and provide a sense of safety (instead of just standing).

During the ads on TV shows, stand up. Do a few squats. Squeeze in 10 push-ups (instead of just sitting).

Blue Zones research indicates that people who move naturally live longer.  I am trying to find ways to move naturally during moments throughout the day. What will inspire you to do the same thing?

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Labor Day Fun, Then 4 Months Remain

As we head in to the last half of August and then celebrate that last 3-day “summer” weekend of Labor Day, I am already thinking about how I can help my colleagues with their priorities during the remaining four months of the year.  In fact, the final 100 days of the year.

Why do I say the final 100 days of 2018? Because when we really look at how much time we will truly “work towards our goals, serving clients, etc.”, and then reduce all the days off for Labor Day, Halloween, Thanksgiving, (and yes,  squeezing in those final vacation days), and Christmas/Hanukkah/New Years Eve holidays, it leaves us all with approximately 100 days to get “IT” done in 2018.

What is your “IT” that must get done by the end of 2018? Take 10-15 minutes daily between now and September 1 to review your priorities, and then re-prioritize those and figure out your “IT”.

Who will support you in getting that “IT” done? Someone at work, at home, a mentor or coach can assist and help hold you accountable.

When do you need to get after “IT”? Assess if there are a few tasks that must get done prior to getting after your “IT”.  And then let everyone know what you will be focused on between now and year-end.

Where do you need to go to focus on “IT”? Sometimes a quick, regular change of scenery can provide you the focus that you need to get “IT” progressing, and then ultimately done.

How can you get “IT” done prior to Thanksgiving? With four months remaining in 2018, I’ve actually found that if you set year-end goals to be done by the Friday prior to Thanksgiving, it really gives you and your team the opportunity to bond during Sept-Oct-Nov, and then truly celebrate the success in December.  I have witnessed a team that went from being a bit dysfunctional in late August to a highly-bonded and functional team after they completed a project before the holidays.  Give it a try!

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90 Day Priorities

You have some goals and priorities at the “new year”? Do you keep those goals progressing every 90 days?
Here’s a hint to help you execute on those goals:
Write them down. 
Review them and discuss them with someone you deeply trust throughout January.  Weekly. Then do that same process again in February. Weekly.  And again in March.  Weekly.
Wisely attack a few of your goals. All of your annual goals do NOT have to be started in January.
For example, I have always wanted to read more. Every single year. But in 2018, I was more specific with my “read more” goal. I wanted to read books that would help me improve my leadership training and business ownership skills, and to help me coach others on sales growth. After discussing this with a ferocious reader, he recommended that I utilize an app and listen to books as I drive. So I downloaded the mobile app Audible, and got my first book free. I have already finished it, downloaded another book and finished it, too. And have read five hardback books that were within reach in my office. Yes, three books read by Feb 4. And now 7 books read by March 17, 2018. A new record for me, all because I changed a few critical behaviors: downloaded an app, listened/listening to books on Audible, and taking more time to read the good books that I already own.
The annual “eat more healthy goal” was also written down. However, this year I am taking trips to the grocery store and buying different type of foods. Olives. Oranges. Sugar-free dark chocolate. And I listened to a podcast on mindful eating; now I am much more aware of WHAT I am eating and the size of portion, as I now compare those portions to my palm and hand.
Lesson learned for me is simply this: take VERY specific actions to change behavior quickly, after you write down and share your goals. Review your progress weekly, and then re-evaluate every 90 days.  Simply ask yourself, how did you do? If you progress and achieve at 75-80% success rate, pat yourself on the back, and continue your progress.  Kudos to YOU!
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At 50, Leverage Your Strengths

Today I was prepping for some Strengths Finders training that I will be attending during the week of July 6 in Princeton. In reviewing my strengths that I took back in 2013, I was reminded that discipline is my top strength, closely followed by focus, achiever, responsibility, and learner. Thus, it is probably not a surprise that I am prepping 2-3 weeks in advance, being someone with those discipline, focus, and responsibility strengths.

Before turning 50 in August 2014, my partner and I made the pledge to look good in our photos during our trips to Italy, Chicago, and the lake in the summer of 2014. That pledge really leveraged my strengths of achiever, but also discipline and focus. As we traveled last summer, our snaps turned out great and we felt good in the process of hitting the big 50. We had energy, we enjoyed friends and family, and felt great.

After I turned 50, I quickly became a bit lazy and quit leveraging my discipline strength. I gained weight back, even though we were working out and ran a half marathon in the Fall 2014. But in January 2015, I wrote down: “get in the 150’s (pounds) and stay there.”  By writing that down and embracing my strengths, I have found it easy and focused to eat less this year. And I weigh 8-10 pounds less than I did while on our trips last summer.

I want to be role model of wellness at 50, and so my strength of responsibility is really kicking in right now. The self esteem burst of “look good, feel great” is worth the effort to the daily rejection of sweets, desserts, extra helpings, and that extra drink. My focus on wellness is delivering on this:  Be happy. Be healthy. Be connected. Be grateful. Be well. Be encouraged. Be a role model.

What are your strengths? I bet you are using them at work. But how about in your personal life and with your own well being? My hope for you is that you deploy your strengths routinely in your blended life of home, play, family, friends, faith, and yes, at work.