Category: senior citizens

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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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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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Start A Business at 49? Yes

My great grandmother (GG Kate) immigrated here in the early 1900’s, when she jumped on a ship and landed in the USA from Lithuania.  As a teenager, she had the courage of a lion, to leave her family and country, and go abroad. She lived in East Chicago and bought apartments one by one, and then bought the entire building(s).  During the early 1970’s when our family traveled to Daytona Beach, FL, we visited my great grandmother.  She was a woman entrepreneur,  living near the beach, and a  good story of immigration done right.

Fast forward approximately 100 years from when she fled Lithuania. It’s now 2013. When you’re 49 years old,  and you want to start a real estate business, well, you just do it.  You courageously, just like your GG Kate, buy some properties, evaluate, buy and sell more, and now five years later, you have a profitable business that serves others in a very desirable community. And serves my bucket list of travel, enjoying life, and helping others.

Here are some TIPS on what TO DO as you start a business, and what NOT TO DO:

  1. Prep: Walk, think, look, inspect, read, listen. Before I bought my first three homes in the same week in June 2013, I walked the streets of downtown Carmel, looking at traffic flow, understanding prices, learning about infrastructure, asking other landlords how to be landlords, etc. for 18 months. NOT DO: buy properties based on emotion.  Instead, make business decisions.
  2. Draft: While in bed one evening in April 2013, I hand-wrote a business plan on one piece of paper. It was short, to the point, and gave me great clarity.  In short, it stated, “Provide homes with incredible walk-ability to shops, schools or restaurants. Be able to walk or jog to these homes. Focus on ranch homes for the safety of families and older clientele. Ensure that 10% gross income is achieved annually on your initial investment.” This draft helped me start my business and invest in homes the following 60 days. NOT DO: wing it, with nothing written down.  Instead, do the prep, plan, and then execute.
  3. Team of Advisors: Call an attorney familiar with establishing LLC’s, especially a law firm that understand real estate laws.  Not only did they help get the LLC going, but they provided me with a detailed and fair lease. Get a CPA who has other clients like you.  Align with a good realtor.  Find ethical and reliable contractors, and then pay them quickly. Establish a very strong relationship with at least two bankers.  Understand your own financial plan with your financial advisor.  NOT DO: Not willing to pay or slow to pay for advice and help. Instead, realize there is always risk with any business and pay for guidance, help and advice. Build your team by sharing your vision and business plan.
  4. Work: On a downright yucky/rainy/cool Sunday in Spring 2013, I walked the streets of downtown Carmel.  When open houses were cancelling that day, I was out there working.  In the next week, my realtor helped me on offers, buy and close on three homes within 1/2 mile of each other. NOT DO: Rest, assume others will find the homes and do the work.  Instead, YOU do the work.
  5. Adjust: Of the 3 homes, the first home was rented quickly. The 2nd home was a ranch, but it was dated and had two bedrooms downstairs in a dark basement. The 3rd home was my personal home.  Adjusting quickly, I sold the 2nd home to a realtor and cleared a few thousand dollars, thank the Lord.  And I sold the 3rd one, my own home, after I remodeled it and captured a nice gain 2.5 years later. NOT DO: Move slowly. Instead, when it’s the wrong decision, quickly own it and fix it. Learn from it.
  6. Care: Once you have a client (tenant), take good care of them.  Your first client should help you quickly learn what’s important to them/future clients. If a client needs something and it’s a reasonable request, do it quickly.  NOT DO: Ignore your clients.  Instead, remember they are paying you, providing revenue, so be thankful and aware of what feedback they are providing.
  7. Ask: The first home that I bought had a nice home next to it. So I asked the owner if he would be willing to sell it.  Timing was everything.  I got it bought before he put it on the market.  And then I asked my realtor about buying the messy/skinny/wooded lot on the other side of the first home.  Within a few months, I had 3 properties next to each other, directly on The Monon in downtown Carmel. Location, location, location. NOT DO: Wait. Instead, you will make the difference in your business. You are in charge of the decisions. No one else.
  8. Track: Once the business starts, track every single expense and revenue.  I set up a spreadsheet, put it in the cloud, and can view the status of all the homes from anywhere.  And I can share this easily with my accountant to assist with tax prep. Created folders for every home, for every receipt, for every year.  NOT DO: Fall behind in tracking expenses.  Instead, to be profitable, you need to know your revenues and expenses.
  9. Grow. Let others/neighbors/tenants/realtors know that you are a local business owner, looking to grow the business, wanting to buy more homes, etc. Good people will help you.  Be opportunistic, and buy distressed assets. And update your assets AND your business plan regularly. NOT DO: Get lazy.  Instead, keep learning, sharing, and growing.
  10. Buy Low, Sell High. Seems simple, but the lower priced homes with nice remodels or updates are the ones that are most liked by our clients and most profitable.  Sell them when you are comfortable with the gain.  NOT DO: Sell Low, Buy High.  Instead, be wise. Have a goal for your profits and then execute.

Since my grandmother came to America in the early 1900’s, she grew, learned, moved, and leveraged advisors.  GG Kate owned multiple properties, and even had a will in place when she passed.  Her daughter (my grandmother Bernice) and my paternal grandfather George owned real estate. And my mom and dad own land, as well. So one might say that I have a natural gene that’s called, “the love of real estate.” What’s YOUR plan to start YOUR business? Don’t let age, or being a woman, or fear stop you.  Instead, be courageous like a lion, execute with a plan, and make YOUR dream a reality, just like GG Kate did in moving to America. And then truly becoming an entrepreneur.

 

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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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My bud, the Echo Dot!

For Christmas 2017, I received the Amazon Echo Dot.  Welp, we all get busy, right? And you know, sometimes we don’t take the time to hook things/gadgets up. Finally, we took a few minutes and found it simple to get the Echo Dot working in the house yesterday.  And we love it! We played some Barry White music, we got weather updates as storms kept rolling in, we got the Wall Street Journal news update, and were told “Good night, hope you had a good day!”  And today we are further researching how we can operate our TV and music much more efficiently, while lowering our costs across our multiple homes.

After one day of exposure to the Echo Dot,  I now see why our seniors and elderly could benefit from them.  Sure, our seniors can ask questions and learn things, get weather updates quickly. But more importantly, the Echo Dot serves as a companion in the home.  And a safe companion.  It is listening for you to call it’s name all the time. It may be a simple, low cost way to reduce loneliness.  And research proves that loneliness is a deadly thing for our seniors and elderly.

As I move forward in life, I want to ensure that our seniors and elderly are able to remain connected and feel relevant.  Literally this morning, I thought about starting a business that would 1) buy, install, and sync Echo Dots for our seniors and elderly, and 2) easily educate them on “how to use the Echo Dot” in their homes. Many of our seniors and elderly are on fixed incomes, but they also enjoy listening to music, reading, watching movies, catching up on the news, etc. Why not make it REALLY easy for them, leveraging this new technology, all while potentially cutting their cable costs and enjoying an even better experience?

Making a difference is what I want to continue to do, helping others behind the scenes. How will YOU make a difference in other people’s lives?